Smith Machine Bench Press Throw 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Beginner
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Machine Bench Press Throw is a dynamic, explosive chest exercise performed using a Smith machine and a flat bench. It primarily targets the chest muscles while also engaging the triceps as secondary movers. The exercise involves lowering the barbell to the chest under control and then powerfully pushing it upward with enough force to momentarily release the bar from the hands, emphasizing explosive strength and power development. This movement improves upper body pressing strength and coordination, making it an effective compound exercise for athletes and lifters looking to enhance chest muscle activation and explosive pushing ability.
How to Perform
Position a flat bench precisely underneath the Smith machine bar, ensuring it is centered for proper alignment.
Set the barbell load to roughly 30% of the maximum weight you can lift during a standard bench press. This lighter load allows for explosive movement safely.
Lie back on the bench so that the bar rests just above the lower portion of your chest when extended.
Retract your shoulder blades firmly and press them into the bench to create a stable and secure upper back foundation.
Place your feet flat and steady on the floor to provide balance and support throughout the exercise.
Grasp the bar with your usual bench press hand spacing, maintaining a comfortable but secure grip.
Carefully lift the bar off the rack, take a deep breath in, and slowly lower the bar under control until it gently touches your chest.
As soon as the bar contacts your chest, push out a full breath and immediately exert maximum explosive force to propel the bar upward with enough power to momentarily release it from your hands.
Quickly catch the bar as it returns, maintaining control, and smoothly lower it back down to your chest in one continuous motion.
Continue this pattern for your desired number of repetitions, focusing on power, control, and safety during each throw.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a spotter or safety catches when performing this explosive exercise to prevent injury.
The goal is to develop upper body power and speed, so rest adequately between sets to maintain maximal effort.
Keep your core engaged throughout to support spine stability.
Maintain controlled breathing and proper form to reduce risk of strain or injury.
How Not to Perform
Do not use excessively heavy weights that prevent you from controlling the bar or performing an explosive throw safely. This increases injury risk and reduces power development.
Avoid letting your shoulder blades lift off or lose contact with the bench; this destabilizes your upper back and shifts tension away from the chest.
Don’t flare your elbows out too wide, as it can put unnecessary stress on the shoulder joints and reduce chest activation.
Never bounce the bar off your chest; this causes injury and wastes energy instead of controlled muscle engagement.
Don’t hold your breath throughout the movement—exhale explosively as you push the bar to maintain proper breathing and core stability.
Avoid lifting your feet off the floor or letting them move during the exercise; keep them planted firmly for balance and support.
Don’t rush through reps without control—each throw should be deliberate, with controlled catching and lowering to maximize muscle activation.
Avoid locking your elbows fully at the top of the movement to prevent joint strain and keep tension on the muscles.
Don’t neglect warming up properly before attempting this explosive exercise; insufficient warm-up increases injury risk.
Avoid performing the exercise without safety mechanisms (like spotters or safety stops) due to the bar leaving your hands briefly.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
