How to Stretch before Doing Chest Exercises
Chest Press Exercises With a Machine
Incline Press Chest Exercise With a Machine
Bench Press Chest Exercise With Free Weights
Decline Bench Press Chest Exercise
Free Weight Incline Press Chest Exercise
Chest Press Exercise With Dumbbells
Chest Fly Exercise With a Machine
Dumbbell Chest Fly Exercise
Smith Press Chest Exercise
Iso Lateral Bench Press Chest Exercise
Iso Lateral Incline Press Chest Exercise
Iso Lateral Decline Press Chest Exercise
Chest Fly Exercise Using a Machine
Proper Push Up Exercises for Chest Muscles
Summary: Watch a demonstration of smith press chest exercise in this free workout video lesson on the chest muscle exercise.
Riki Butler graduated from the University of Florida with a B.S. in Health Science Education. She is a certified personal trainer and group fitness instructor. She is certified through...read more
" The next exercise that I’m going to demonstrate for you is called a Smith press. This is a bench press. It’s just supported, so if the bench press that I showed you with the free weights or with the dumbbells, are a little bit too difficult for you and the machines are just a bit too easy, the Smith press is right in the middle. This machine is going to support you as you’re pressing up and down. Navel to spine, as usual. Placing your feet flat on the floor or on top of the bench. Whatever is the most comfortable for you. You’re going to lie straight down, watch your head. Navel to spine. Neutral alignment in your back. Hands are going to be even on each side. Be very sure that your hands are even. You’re going to unlock the grip and press up over your head. Straight arms without locking. Inhale. Bring your arms about 90 degree angle and exhale as you press. Inhale as you lower and exhale as you press. Make sure that you have a loose grip on the bar. You don’t want to come down too far so that your elbows are way past your shoulders. Exhale press. Inhale lower and exhale press. Very good. Exhale. Good. Exhale as you press. "
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Comments
goat4 said
on 22/03/2009 Even someone as in-expert as I am can spot five problems with this exercise.
1. It's on a Smith Machine. You lose the benefits of having to stabalize the bar, because the machine does it for you.
2. Feet on the bench. It's much better to complete the kinetic chain all the way to the floor. Feet on the floor will also help you with the arch, see below.
3. Very little lower back arch. Keep the butt on the bench but arch the back more, to lift the chest. This provides a better angle-of-attack for the pecs.
4. Incomplete range of motion. The bar should tap the chest, especially since it's described as a "chest exercise". The way she performs it, it's basically just a triceps exercise.
5. Breathing pattern. Breath in deeply before lowering the bar and hold the breath throughout the rep. This expands the chest for a better angle of attack for the pecs, and also supports the spine by increasing intra-thoracic pressure, plus it helps keep everything tight, in a muscular sense. It's called the Valsalva manuever. Seriously, this woman supposedly has credentials? She doesn't even discuss proper hand position, the necessary retraction of the shoulder blades to provide a base on the bench, sighting against the ceiling for reference (although with a Smith Machine doing half the work for you, I guess that's not needed), etc. People are supposed to get strong doing this?