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Chest · Smith Machine
Barbell Smith Chest Press
Barbell Smith Chest Press is a beginner compound strength exercise that works the pectorals (chest), with the triceps assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Smith Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Triceps · Triceps Brachii
How to do Barbell Smith Chest Press
- Lie on a flat bench positioned under the smith machine barbell, with your feet flat on the floor and your back pressed firmly against the bench. Grip the barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart.
- Unrack the barbell by extending your arms straight up. Having the barbell over your chest with your elbows slightly bent.
- Lower the barbell towards your chest by bending your elbows, ensuring the barbell follows a straight path and your elbows are at a 45-degree angle to your torso.
- Push the barbell back up to the starting position by extending your elbows, fully engaging your chest muscles. Repeat for the desired number of repetitions.
Form tips
- Keep your movements slow and controlled to maximize muscle engagement and prevent injury.
- Maintain a 45-degree angle with your elbows to effectively target your chest muscles.
- Avoid locking out your elbows at the top of the movement to keep tension on your chest.
Barbell Smith Chest Press alternatives
More pectorals exercises
Barbell Smith Chest Press FAQ
What muscles does Barbell Smith Chest Press work?
Barbell Smith Chest Press mainly works the pectorals in the chest (Pectoralis Major). The triceps work as secondary muscles.
What equipment do you need for Barbell Smith Chest Press?
You need a smith machine.
How many sets and reps of Barbell Smith Chest Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Smith Chest Press good for beginners?
Yes. Barbell Smith Chest Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Barbell Smith Chest Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Smith Chest Press?
Other exercises for the pectorals include Chest Press Machine, Machine Chest Press Decline, Dumbbell Chest Press Decline and Barbell Landmine Chest Press.
For developers
Use Barbell Smith Chest Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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