Training your pecs is a vital part of building and sculpting your chest. Whether you are a seasoned workout veteran or forming your first training plan, the workouts below will help you meet your fitness goals.
smith wide grip decline bench press
To perform the Smith Wide Grip Decline Bench Press, follow these steps:
1. Set up your Smith machine by adjusting the bar to a height that is just above your chest level when you're lying on the decline bench.
2. Position the decline bench under the Smith machine so that when you lie down, the bar is directly over your chest.
3. Load the desired weight onto the Smith machine.
4. Lie down on the decline bench with your feet securely hooked under the leg brace.
5. Reach up and grasp the bar with a wide grip, hands wider than shoulder-width apart. This is your starting position.
6. Unrack the bar by twisting your wrists to unlock it from the safety hooks.
7. Lower the bar slowly to your chest while keeping your elbows flared out. Ensure that you maintain control of the bar at all times.
8. Once the bar touches your chest, push it back up to the starting position using your pecs. Ensure your arms are fully extended but not locked out at the elbows.
9. Repeat for the desired number of repetitions.
10. After your set, secure the bar back onto the safety hooks by twisting your wrists.
Remember to always use a spotter when performing this exercise to ensure safety. Also, keep your movements slow and controlled to maximize muscle engagement and prevent injury.
smith wide grip bench press
1. Start by setting up the Smith machine. Adjust the bar to a height that is just above your chest when you're lying on the bench.
2. Load the desired weight onto the bar. Always ensure the weight is evenly distributed on both sides.
3. Position the bench in the center of the Smith machine. Lie down on the bench with your feet flat on the floor.
4. Reach up and grasp the bar with a wide grip. Your hands should be wider than shoulder-width apart.
5. Unrack the bar by twisting your wrists to unlock it from the safety hooks. Lower the bar slowly towards your chest.
6. Once the bar is just above your chest, push it back up until your arms are fully extended. Ensure your movements are controlled and steady.
7. Repeat this motion for your desired number of repetitions.
8. After completing your set, re-rack the bar by twisting your wrists to lock it back into the safety hooks.
9. Always remember to maintain a neutral spine and avoid arching your back. Keep your feet flat on the floor throughout the exercise to maintain stability.
10. Breathe in as you lower the bar and breathe out as you push it up. This exercise primarily targets your pectoral muscles but also works your shoulders and triceps.
Remember, it's important to use a weight that's challenging but allows you to maintain proper form. Always prioritize quality over quantity.
smith reverse-grip press
1. Start by setting up the Smith machine. Adjust the bar to chest height and load it with the desired weight.
2. Stand in front of the Smith machine with your feet shoulder-width apart.
3. Reach up and grab the bar with a reverse grip (palms facing you), slightly wider than shoulder-width apart.
4. Unrack the bar by pushing it up and rotating your wrists to disengage the hooks.
5. Lower the bar slowly towards your chest while keeping your elbows tucked in at about a 45-degree angle.
6. Once the bar is an inch or two from your chest, push it back up to the starting position. Make sure to fully extend your arms but don't lock your elbows.
7. Repeat the movement for the desired number of repetitions.
8. After completing your set, re-rack the bar by rotating your wrists to engage the hooks.
9. Remember to keep your back straight and core engaged throughout the exercise to protect your spine and maximize the effectiveness of the exercise.
10. For best results, perform 3-4 sets of 8-12 repetitions.
Remember, the key to this exercise is control. Don't rush the movements and make sure to use a weight that allows you to perform the exercise with proper form.
smith machine reverse decline close grip bench press
1. Start by setting up the Smith machine. Adjust the bar to a height that is just above your chest when you're lying on a decline bench.
2. Position a decline bench under the Smith machine. The head of the bench should be under the bar.
3. Lie down on the bench with your feet securely hooked under the leg brace. Your head should be at the lower end of the bench.
4. Reach up and grasp the bar with a close grip, hands just shoulder-width apart. Your palms should be facing your feet (reverse grip).
5. Unhook the bar from the safety latches and hold it straight above your chest with your arms fully extended. This is your starting position.
6. Slowly lower the bar towards your chest while keeping your elbows close to your body. Continue to lower the bar until it lightly touches your lower chest.
7. Pause for a moment, then push the bar back up to the starting position. Make sure to fully extend your arms, but don't lock your elbows.
8. Repeat the movement for the desired number of repetitions.
9. After completing your set, safely hook the bar back onto the safety latches.
Remember to keep your movements controlled, focusing on the contraction and stretch of the pec muscles. Avoid using your triceps or shoulders to push the bar up. The key to this exercise is to isolate the pecs as much as possible.
smith incline reverse-grip press
1. Start by setting up the Smith machine. Adjust the incline bench to a 45-degree angle and place it in the center of the machine.
2. Load the desired weight onto the bar. Always ensure the weight is evenly distributed on both sides.
3. Sit on the incline bench with your feet flat on the floor. Lean back and reach up to grab the bar with a reverse grip (palms facing towards you). Your hands should be slightly wider than shoulder-width apart.
4. Unrack the bar by twisting your wrists. Lower the bar to your upper chest, keeping your elbows close to your body. This is your starting position.
5. Push the bar upwards until your arms are fully extended, but don't lock your elbows. Ensure that your back remains flat on the bench and your feet stay on the ground throughout the movement.
6. Slowly lower the bar back to your chest. This should take about twice as long as it did to push it up.
7. Repeat for the desired number of repetitions.
8. After completing your set, re-rack the bar by twisting your wrists again.
Remember to always use a weight that is challenging but allows you to maintain proper form. It's also important to warm up before starting the exercise and cool down afterwards to prevent injury.
smith incline bench press
1. Start by setting up the Smith machine. Adjust the incline bench to an angle of about 45 degrees and place it in the middle of the machine.
2. Load the bar with the desired weight. Ensure the weight is evenly distributed on both sides.
3. Sit down on the incline bench with your feet flat on the ground. Lean back and position your body so that the bar is directly above your chest.
4. Reach up and grab the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
5. Unrack the bar by twisting the barbell so it comes off the safety hooks. Lower the bar slowly to your chest. Keep your elbows at a 90-degree angle as you lower the bar.
6. Push the bar back up to the starting position, fully extending your arms but not locking your elbows. This completes one rep.
7. Perform your desired number of reps and sets. Remember to control the movement throughout the exercise, focusing on the contraction and stretch of your pecs.
8. After completing your sets, safely re-rack the bar on the safety hooks.
Remember to always use a weight that is challenging but allows you to maintain proper form. If you're new to this exercise, start with a lighter weight to get the feel of the movement.
smith decline reverse-grip press
1. Start by setting up the Smith machine with a decline bench positioned under the bar. Load the bar with the desired weight.
2. Lie down on the decline bench with your feet securely on the ground. Make sure your body is aligned and your back is flat against the bench.
3. Reach up and grasp the bar with a reverse grip (palms facing towards you), hands slightly wider than shoulder-width apart.
4. Unrack the bar by straightening your arms and lifting the bar off the hooks. This is your starting position.
5. Slowly lower the bar towards your lower chest while keeping your elbows close to your body. Ensure that you maintain control of the bar at all times.
6. Once the bar is close to your chest, push it back up to the starting position using your pecs. Make sure not to lock your elbows at the top of the movement.
7. Repeat for the desired number of repetitions.
8. After completing your set, carefully re-rack the bar back onto the hooks.
Remember to keep your movements slow and controlled throughout the exercise, focusing on the contraction and stretch of the pec muscles. Always use a weight that is challenging but allows you to maintain proper form.
smith decline bench press
1. Start by setting up the Smith machine. Adjust the bar to a height that is just above your chest when you're lying on the decline bench.
2. Position the decline bench under the Smith machine. Make sure it's centered so the bar will come down to the middle of your chest.
3. Load the desired weight onto the bar. Always ensure the weight is evenly distributed on both sides.
4. Lie down on the decline bench with your feet securely hooked under the leg brace. Your head, back, and buttocks should be firmly positioned on the bench.
5. Reach up and grasp the bar with a wider than shoulder-width grip. Your palms should be facing away from you. This is your starting position.
6. Unrack the bar by twisting it, then lower it slowly to your chest. Keep your elbows at a 90-degree angle as you bring the bar down.
7. Once the bar touches your chest, push it back up to the starting position. Make sure to fully extend your arms, but don't lock your elbows.
8. Repeat the movement for the desired number of repetitions.
9. After completing your set, secure the bar back into the Smith machine by twisting it back into the rack.
10. Always remember to maintain control of the bar throughout the exercise, keeping the movement smooth and steady.
This exercise primarily targets the lower part of the pecs, but also works the upper pecs and the triceps. Adjust the weight as needed to suit your strength and fitness level.
smith bench press
1. Start by setting up the Smith machine. Adjust the bar to a height that is just below your chest level when you're seated on the bench.
2. Load the desired weight onto the bar. Always ensure the weight is evenly distributed on both sides.
3. Position the bench in the center of the Smith machine. Make sure it's aligned with the bar.
4. Sit on the bench with your feet flat on the floor. Your back should be flat against the bench.
5. Reach up and grasp the bar with a grip slightly wider than shoulder-width. Your palms should be facing away from you.
6. Unrack the bar by twisting your wrists forward. The bar should now be directly above your chest.
7. Lower the bar slowly to your chest. Keep your elbows at a 90-degree angle as you bring the bar down.
8. Push the bar back up to the starting position, fully extending your arms but not locking your elbows.
9. Repeat this movement for your desired number of repetitions.
10. When you're finished, re-rack the bar by twisting your wrists forward again.
Remember to always maintain control of the bar, keeping the movement slow and steady. This exercise should be performed with a focus on the pecs, so ensure you're feeling the contraction in your chest and not just in your arms.
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