How to Do Smith Machine Press Flat

Smith Machine Press Flat is a chest exercise using machine, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Smith Machine Press Flat

  1. 01Lie flat on the bench and align the mid chest directly underneath the Smith machine bar.
  2. 02Grip the bar with hands slightly wider than shoulder width and rotate the wrists to unhook the safety pegs.
  3. 03Lower the bar toward the sternum until the elbows reach a ninety degree angle.
  4. 04Drive the bar upward by contracting the chest and extending the elbows fully.
  5. 05Rotate the bar to re engage the safety hooks once the set is complete.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Smith Machine Press Flat

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press the shoulder blades firmly into the bench pad to create a stable platform for the humerus to move against.

Same coaching engine used inside the A90 app

05 / FAQ

Smith Machine Press Flat questions

What muscles does Smith Machine Press Flat work?

Smith Machine Press Flat is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Smith Machine Press Flat correctly?

Lie flat on the bench and align the mid chest directly underneath the Smith machine bar. Grip the bar with hands slightly wider than shoulder width and rotate the wrists to unhook the safety pegs. Lower the bar toward the sternum until the elbows reach a ninety degree angle. Drive the bar upward by contracting the chest and extending the elbows fully. Rotate the bar to re engage the safety hooks once the set is complete.

What is the A90 coach tip for Smith Machine Press Flat?

Press the shoulder blades firmly into the bench pad to create a stable platform for the humerus to move against.

Is Smith Machine Press Flat suitable for beginners?

Smith Machine Press Flat is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Smith Machine Press Flat?

Smith Machine Press Flat uses machine.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes smith machine press flat into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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