A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while providing added stability to build pressing strength, improve muscle activation, and develop foundational upper body control.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Upper body push
Required Equipment
Bench
Muscles
Primary
Chest
Correct Form
1. Position a flat bench under the Smith machine bar. 2. Lie back on the bench with your feet flat on the ground, the bar over your chest. 3. Grip the bar with your hands placed wider than shoulder-width apart. 4. Lower the bar slowly to your mid-chest, keeping your elbows at 45° to your body. 5. Press the bar back up, fully extending your arms without locking your elbows.
Common Mistakes
Avoid lifting your hips off the bench; keep them grounded to maintain stability.
Pro Tips
1. Keep your feet firmly planted on the ground to stabilize your body during the lift. 2. Keep your wrists straight and aligned with your forearms to prevent strain.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while building foundational pressing strength, enhancing core stability, and improving overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while building foundational pressing strength, enhancing core stability, and improving overall upper body control.
A beginner-friendly upper body push exercise that mainly targets the chest, shoulders, and triceps while helping build pressing strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that mainly targets the chest, shoulders, and triceps while helping build pressing strength, improve shoulder stability, and enhance overall upper body control.
An intermediate-level upper body push exercise that primarily targets the upper chest, shoulders, and triceps while promoting balanced pressing strength, improved muscle definition, and enhanced upper body stability.
An intermediate-level upper body push exercise that primarily targets the upper chest, shoulders, and triceps while promoting balanced pressing strength, improved muscle definition, and enhanced upper body stability.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping build pressing strength, improve upper body stability, and enhance overall pushing power.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping build pressing strength, improve upper body stability, and enhance overall pushing power.
A beginner-level upper body push exercise that primarily targets the chest, shoulders, and triceps while building foundational pressing strength, improving joint stability, and preparing the body for more advanced push-up variations.
A beginner-level upper body push exercise that primarily targets the chest, shoulders, and triceps while building foundational pressing strength, improving joint stability, and preparing the body for more advanced push-up variations.
An intermediate upper body push exercise that primarily targets the chest, shoulders, and triceps while increasing upper-body strength, challenging core stability, and enhancing pressing power.
An intermediate upper body push exercise that primarily targets the chest, shoulders, and triceps while increasing upper-body strength, challenging core stability, and enhancing pressing power.
An intermediate upper body push exercise that emphasizes the chest, shoulders, and triceps while helping to build pressing strength, enhance muscular endurance, and improve upper body stability.
An intermediate upper body push exercise that emphasizes the chest, shoulders, and triceps while helping to build pressing strength, enhance muscular endurance, and improve upper body stability.
A beginner-friendly upper body pull exercise that emphasizes the chest, shoulders, and upper back, helping build foundational strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body pull exercise that emphasizes the chest, shoulders, and upper back, helping build foundational strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the upper chest, shoulders, and triceps while helping build pressing strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the upper chest, shoulders, and triceps while helping build pressing strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while providing added back support to build pushing strength, improve muscle balance, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while providing added back support to build pushing strength, improve muscle balance, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while promoting balanced muscle development, improving pressing strength, and enhancing overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while promoting balanced muscle development, improving pressing strength, and enhancing overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping to build pressing strength, improve shoulder stability, and enhance overall upper body muscle definition.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping to build pressing strength, improve shoulder stability, and enhance overall upper body muscle definition.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping build pressing strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping build pressing strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping build pressing strength, improve muscle definition, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping build pressing strength, improve muscle definition, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest while also engaging the shoulders and triceps, helping to build pressing strength, improve muscle definition, and enhance upper body stability.
A beginner-friendly upper body push exercise that primarily targets the chest while also engaging the shoulders and triceps, helping to build pressing strength, improve muscle definition, and enhance upper body stability.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while offering added stability to build pressing strength, improve form, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while offering added stability to build pressing strength, improve form, and enhance overall upper body control.
An intermediate upper body push exercise that primarily targets the chest, shoulders, and triceps while enhancing eccentric strength, improving muscular control, and promoting better overall upper body stability.
An intermediate upper body push exercise that primarily targets the chest, shoulders, and triceps while enhancing eccentric strength, improving muscular control, and promoting better overall upper body stability.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping to build pressing strength, improve lockout stability, and support overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping to build pressing strength, improve lockout stability, and support overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while adding accommodating resistance to build strength, improve pressing power, and enhance overall upper body stability.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while adding accommodating resistance to build strength, improve pressing power, and enhance overall upper body stability.
A beginner-friendly upper body pull exercise that primarily targets the shoulders and upper back while helping build strength, improve posture, and enhance overall shoulder stability and control.
A beginner-friendly upper body pull exercise that primarily targets the shoulders and upper back while helping build strength, improve posture, and enhance overall shoulder stability and control.
An intermediate-level upper body push exercise that emphasizes the chest, shoulders, and triceps while promoting balanced muscle development, improving pressing strength, and enhancing joint-friendly upper body stability.
An intermediate-level upper body push exercise that emphasizes the chest, shoulders, and triceps while promoting balanced muscle development, improving pressing strength, and enhancing joint-friendly upper body stability.
An intermediate upper body push exercise that primarily targets the upper chest, shoulders, and triceps while enhancing muscular control, improving pressing strength, and promoting better shoulder stability through a slower, more controlled tempo.
An intermediate upper body push exercise that primarily targets the upper chest, shoulders, and triceps while enhancing muscular control, improving pressing strength, and promoting better shoulder stability through a slower, more controlled tempo.
An advanced upper body push exercise that primarily targets the chest, shoulders, and triceps while improving time under tension, increasing pressing strength, and enhancing stability and control in the lockout and bottom positions.
An advanced upper body push exercise that primarily targets the chest, shoulders, and triceps while improving time under tension, increasing pressing strength, and enhancing stability and control in the lockout and bottom positions.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping to build pressing strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while helping to build pressing strength, improve shoulder stability, and enhance overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while also engaging the core and hips to build strength, enhance shoulder stability, and improve overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while also engaging the core and hips to build strength, enhance shoulder stability, and improve overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the upper chest, shoulders, and triceps while offering guided stability to build pressing strength, improve muscle activation, and boost confidence under load.
A beginner-friendly upper body push exercise that primarily targets the upper chest, shoulders, and triceps while offering guided stability to build pressing strength, improve muscle activation, and boost confidence under load.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while improving pressing strength, enhancing joint stability, and building a solid foundation for more advanced upper body movements.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while improving pressing strength, enhancing joint stability, and building a solid foundation for more advanced upper body movements.
An advanced upper body push exercise that primarily targets the chest, shoulders, and triceps while promoting unilateral strength, enhancing muscular stability, and improving overall pressing power.
An advanced upper body push exercise that primarily targets the chest, shoulders, and triceps while promoting unilateral strength, enhancing muscular stability, and improving overall pressing power.
An intermediate upper body exercise that primarily targets the chest, shoulders, and triceps while enhancing unilateral strength, core stability, and overall upper body control.
An intermediate upper body exercise that primarily targets the chest, shoulders, and triceps while enhancing unilateral strength, core stability, and overall upper body control.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while emphasizing controlled eccentric strength to build muscle, enhance pushing power, and improve bench press stability.
A beginner-friendly upper body push exercise that primarily targets the chest, shoulders, and triceps while emphasizing controlled eccentric strength to build muscle, enhance pushing power, and improve bench press stability.
An intermediate upper body push exercise that primarily targets the triceps, chest, and anterior shoulders while offering added stability to build pressing strength, improve lockout power, and enhance overall upper body control.
An intermediate upper body push exercise that primarily targets the triceps, chest, and anterior shoulders while offering added stability to build pressing strength, improve lockout power, and enhance overall upper body control.
Bench
