FlexSmith Machine Bench Press
Muscles worked
- Pectoralis Major (Sternal Head)
- Pectoralis Major (Clavicular Head)
- Anterior Deltoid
- Triceps Brachii
- Serratus Anterior
- CategoryPush
- Default target4 sets × 8–12 reps
- EquipmentSmith Machine, Bench
- Movement patternHorizontal Push
- Training stylesStrength, Hypertrophy
- LevelBeginner-friendly
Technique
Setup
Center a flat bench under the bar so it lowers to your mid-chest, and set the safety stops just below the point where the bar touches your chest. Lie back with your feet planted, grip slightly wider than shoulder width, and twist the bar off the hooks.
Movement
Lower the bar under control to your mid-chest with your elbows angled about 45 degrees from your body. Press back up until your arms are straight, then twist the bar back onto the hooks after the last rep.
Form Tip
The fixed bar path can't adjust to you, so line the bench up first. Check with an empty bar that it touches your mid-chest, not your neck or your belly.
Increase Difficulty
Pause for 1 second on your chest, or slow the lowering phase to 3 seconds.
Decrease Difficulty
Use a lighter load, or raise the safety stops to shorten the range.