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Bench Press

 
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Classification
Type basic
Mechanics compound
Direction push
Equipment smith press
Additional Equipment flat bench
x Rate Bench Press
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Lie on bench, mid chest under bar. Grasp bar with wide overhand grip and unlock it.

Execution

Lower bar until elbows reach height of shoulders respectively bench. Return, keep elbows slightly flexed, repeat.

Variations / Comments

Placing heels on edge of bench supports lower spine to remain on bench.

Smith Press Bench Press Starting Position Starting Position
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Smith Press Bench Press Ending Position Ending Position

Muscles

Target Pectoralis Major, Sternal
Synergist Pectoralis Major, Clavicular | Deltoid, Anteroir | Triceps Brachii
Stabilizers Biceps Brachii
Smith Press Bench Press Muscles Front
Front
Smith Press Bench Press Muscles Rear
Rear
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