Single Arm Smith Machine Bench Press
The single-arm smith machine bench press is a variation of the traditional bench press that targets one side of your chest and helps improve muscular balance. It is performed using a smith machine, which provides a guided barbell path for added stability. Here's how to perform a single-arm Smith machine bench press:
Equipment Needed:
- Smith machine
- Bench
- Barbell with appropriate weight plates
- Collars (optional, to secure the weights on the barbell)
Step-by-Step Instructions:
- Setup:
- Set up a bench inside the Smith machine and position it so that the barbell is directly above your chest.
- Adjust the bench to a flat position.
- Weight Selection:
- Choose an appropriate weight for the exercise. Keep in mind that using a single arm may require less weight than your standard bench press.
- Bench Placement:
- Lie down on the bench with your upper back, shoulders, and head in contact with the bench.
- Position your feet flat on the floor on either side of the bench for stability.
- Barbell Placement:
- The Smith machine barbell should be at the desired height for your chest. Ensure it's within your reach while maintaining a safe and stable position.
- Grip the Bar:
- Reach up and grasp the barbell with one hand. Your palm should be facing away from your body (pronated grip).
- Starting Position:
- Begin with your arm fully extended, holding the barbell directly above your chest.
- Press the Bar:
- Exhale as you push the barbell upward using one arm. Keep your elbow slightly bent.
- Fully extend your arm without locking out your elbow.
- Lower the Bar:
- Inhale as you lower the barbell back down under control until it's just above your chest.
- Keep a slight bend in your elbow to maintain tension in your chest muscles.
- Repetitions:
- Perform the desired number of repetitions with one arm before switching to the other.
- Switch Arms:
- Carefully place the barbell back into the Smith machine rack.
- Switch to the other arm, and repeat the exercise for the desired number of repetitions.
- Rerack the Bar:
- Once you've completed your set with both arms, carefully rerack the barbell on the Smith machine.
Tips:
- Ensure that the barbell path is directly above your chest for both arms.
- Maintain a tight core and a stable position on the bench.
- Use a spotter if you're lifting heavy weights to assist with unracking and reracking the barbell and ensure safety.
- Start with a weight that allows you to maintain proper form and gradually increase the weight as you progress.
The single-arm Smith machine bench press is a useful exercise for targeting one side of your chest, helping to correct muscular imbalances, and enhancing overall chest strength. It's an excellent addition to your chest workout routine.
