BMARCHAI Open the free app

Smith Machine Explosive Chest Press

Improves overall chest strength and triceps development

ChestIntermediateStrengthPush

At a glance

Muscles workedPrimary: Outer Chest. Secondary: triceps
Muscle groupChest
DifficultyIntermediate
TypeStrength · Push
Sets & reps4 sets × 12-15 reps
Estimated calories burned~38 kcal

How to do it

  1. Step 1: Setup — Sit on a flat bench and grip the smith machine bar with your hands slightly wider than shoulder-width apart.
  2. Step 2: Initiation — Press the bar upwards, extending your arms fully.
  3. Step 3: Mid-phase — Lower the bar to your chest, keeping your elbows close to your body, and pause for 1-2 seconds.
  4. Step 4: End-position — Press the bar upwards, extending your arms fully.
  5. Step 5: Return — Lower the bar back to the starting position and rest.
  6. Step 6: Breathing and rhythm reminder — Focus on a steady breathing rhythm and avoid jerking the weight.
  7. Step 7: Safety note — Make sure to use a stable bench and avoid arching your back.

Equipment

Coaching tips

Benefits

Improves overall chest strength and triceps development

Common mistakes

Letting the shoulders roll forward or using too much weight, which can lead to injury

Make it harder

Increase the weight or add more reps

Make it easier

Use a lighter weight or remove the pause

Breathing

Inhale during the lowering phase, exhale during the pressing phase

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More chest exercises

Bodyweight Decline Press on Situp Bench

Beginner · 3 sets × 10-15 reps

Knees Pushups with One Leg Lifted

Intermediate · 3 sets × 8-12 each side

Single Water Bottle Inner Chest Incline Press

Beginner · 4 sets × 12-15 reps

Wide Incline Dumbbell Press

Intermediate · 4 sets × 8-12 reps

Standing Hands on Head Static Chest Stretch

Beginner · 30 seconds

Incline Bech Smith Machine Chest Press

Beginner · 4 sets × 12-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.