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Chest · Smith Machine
Smith Machine Press Flat
Smith Machine Press Flat is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and 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
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Smith Machine Press Flat
- Position a flat bench under the smith machine. Adjust the bench so that the barbell is at chest height when lying on the bench.
- Lie on the flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it to your chest until it slightly touches it.
- Press the barbell back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it down.
- Ensure your feet are firmly set on the floor for balance and support.
- Focus on using your chest muscles to press the weight, avoiding excessive strain on your shoulders.
Smith Machine Press Flat alternatives
More pectorals exercises
Smith Machine Press Flat FAQ
What muscles does Smith Machine Press Flat work?
Smith Machine Press Flat mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Smith Machine Press Flat?
You need a smith machine.
How many sets and reps of Smith Machine Press Flat 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 Smith Machine Press Flat good for beginners?
Yes. Smith Machine Press Flat is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Smith Machine Press Flat 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 Smith Machine Press Flat?
Other exercises for the pectorals include Svend Press Flat Bench, Plate Press, Dumbbell Svend Press and Band Palloff Press.
For developers
Use Smith Machine Press Flat 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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