Smith Machine Bench Press Throw

How to perform it

Step-by-step instructions

1. 01Use only a Smith machine designed to permit press throws, set its catch safeties above the chest, and load the bar lightly.
2. 02Center a stable bench beneath the bar, lie with your feet planted, and grip the bar evenly.
3. 03Unrack the bar and lower it under control to the prescribed chest position while keeping your upper back set.
4. 04Press explosively and release the bar briefly without moving your hands away from its path.
5. 05Re-catch with softly bent elbows, stabilize the bar completely, and re-rack it if your catch position or machine setup is uncertain.