Smith Squat To Bench

Muscles worked

Setup

1. Position a flat bench horizontally behind you within the Smith machine frame.
2. Set the bar to shoulder height and step under it, resting the bar across your upper traps.
3. Place your feet shoulder-width apart, slightly in front of the bar's vertical path to allow for a more upright torso.
4. Disengage the safety hooks and stand tall with your core braced and chest up.

How to do it

1. Inhale and begin the descent by hinging at the hips and bending the knees simultaneously.
2. Lower yourself under control for a 2-3 second count until your glutes lightly touch the bench.
3. Exhale and immediately drive through your mid-foot to return to the starting position without resting your weight on the bench.
4. Lock out your hips and knees at the top of the movement before beginning the next rep.

Form checklist

• Maintain a 'soft touch' on the bench; do not fully sit down or relax your core.
• Keep your knees tracking in line with your toes, preventing them from caving inward.
• Ensure your heels remain flat on the floor throughout the entire lift.
• Keep your spine neutral and avoid excessive arching or rounding of the lower back.

Pro tips

• Treat the bench as a tactile cue to ensure every rep hits the exact same depth for consistent muscle fiber recruitment.
• Focus on 'driving the floor away' during the ascent to maximize quad engagement and explosive power.

Make it harder

• Add a 2-second pause at the bottom where your glutes are just hovering or lightly touching the bench.
• Perform 1.5 reps: descend to the bench, rise halfway up, descend back to the bench, and then stand fully.

Frequently asked

What muscles does the smith squat to bench work?

The smith squat to bench primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith squat to bench?

The smith squat to bench uses smith machine.

Is the smith squat to bench good for beginners?

The smith squat to bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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