Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundMachine
Smith Bench Press
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the height of the smith machine bar to chest level.
- 2
Lie flat on the bench with your feet firmly planted on the ground.
- 3
Grip the bar with an overhand grip slightly wider than shoulder-width apart.
- 4
Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
- 5
Pause for a moment when the bar touches your chest.
- 6
Push the bar back up to the starting position, fully extending your arms.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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