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Abdominal Exercises

Bent Knee Sit Up / Hanging Leg Raise
Side Bends / Seated Leg Pull In

Back Muscle Exercises

Back Muscle - Latissimus Dorsi
Barbell Shrugs / Dumbbell Shrugs
Bent Over Barbell Row Exercise
Deadlift Execise / Hyper Extensions
Lat Pulldowns / Behind Neck
Seated Cable Rows / T-Bar Rows
Wide Grip Chin Up Exercise

Bicep Exercises

Arm Muscle Anatomy
Arm Muscle Pain & Injury
Barbell Curls
Bicep Exercise With Barbells
Bicep Exercise With Dumbbells
Cable Curl Exercise
Dumbbell Curl Exercise
Dumbbell Curls- Seated
Preacher Curls

Chest Exercises

Barbell Bench Press
Cable Crossovers - High / Low
Chest Muscle, Pectoral Muscle
Chest Workout & Chest Exercises
» Bench Press Exercise
» Dumbbell Bench Press
» Incline Bench, Decline Bench
» Dips, Dumbbell Flyes, Crossover
Dumbbell Flies
Hammer Strength Machine Presses
Incline Bench Press
Machine Presses - Flat Bench
Pushup Exercise

Forearm Exercises

Barbell Wrist Curl
Forearm Exercise & Workout
Reverse Wrist Curls

Leg Muscle Exercises

Leg Muscle Anatomy
Leg Muscle Exercise - Squats
Leg Muscle Pain & Cramp
Leg Press Exercise
Squats Exercise
Standing Calf Raises
Stiff Leg Deadlift

Shoulder Exercises

Front Dumbbell Raise / Side Laterals
Military Press Exercises
Read Deltoid Exercises
Seated Dumbbell Press
Shoulder Muscle Anatomy
Shoulder Injury & Pain
Shoulder Exercise - Presses
Shoulder Exericse - Raises
Upright Row - Barbell

Triceps Exercises

Close Grip Bench Press
Lying Triceps Extension
Tricep Exercise & Workout
Tricep Rope Pulldown
Triceps Pushdown Exercise

Smith Machine Presses

Machine Flat Bench Press Exercise

One advantage of doing machine presses is that the motion is restricted, eliminating the need to balance the weight. If you did not have a spotter during a particular workout, you can safely perform heavy bench presses using the safeties on the smith machines.

machine press exercise   smith machine press

Machine Press Technique & Execution

  • Lie on a flat bench, with your feet spread a bit wider than shoulder width for balance
  • Your grip should be medium width such that when you lower the bar, your forearms should be perpendicular to the floor
  • Use a closed grip, not an open grip. While many like to use an open grip for whatever reasons, there's no benefit of using it over a closed grip.
  • Lift up the bar from the rack and hold it at arm's length above you
  • Lower the bar in a controlled motion until it touches your lower pecs
  • Press the bar up until at arm's length again

Incline Machine Press Exercise

Sometimes, when you don't have a training partner, or can't find a spotter, performing incline barbell presses using a smith machine with the safeties on, will allow you to push some heavy weights without having to worry about dropping the weights. The smith machine restricts the motion of the exercise to a specific range, thus taking the balancing effort out of the movement, allowing you to use slightly heavier weights.

incline machine press   smith machine incline bench press

Smith Machine Incline Bench Press Technique & Execution

  • Position your incline bench between the smith machine, and lie flat on the incline bench, with your feet firmly planted on the floor
  • Keep your buttocks, back, shoulders, and head positioned on the incline bench
  • Pinch your shoulder blades as you would when doing a flat bench press
  • Grip the bar with your hands wide enough apart such that at the bottom of the rep, your forearms are perpendicular to the floor. Use a closed grip
  • Lift the bar off the rack
  • Inhale as you lower the weight, and exhale as you push the weights up. Do not bounce the weight off your chest to gain momentum
  • Set the safeties to a height that allows a maximum range of motion for your incline press, and at the same time, set it high enough that in the event that you end up not being able to push the weight back up, the safeties are there to prevent the bar from dropping any further preventing possible injuries