Building a bigger chest isn’t tough to do in theory: work out more on the bench press, incline bench press, and decline bench press. Easy, right? But when you’re lazy as hell like we are, you want to stay in shape using minimal effort. Start with bodyweight moves like pushups (and elevating your feet and picking up one foot at a time will add difficulty). Then, add these moves into your routine, assuming you go to the gym. The best part — you won’t even need to move the bench after you position it in a Smith Machine.
But when you’re lazy as hell like we are, you want to stay in shape using minimal effort. Start with bodyweight moves like pushups (and elevating your feet and picking up one foot at a time will add difficulty). Then, add these moves into your routine, assuming you go to the gym. The best part — you won’t even need to move the bench after you position it in a Smith Machine.
Then, add these three moves into your routine, assuming you A) have a routine, and B) actually go to the gym. The best part of this is that once you situate a flat bench inside of a Smith Machine, you won’t have to move it. — you won’t even need to move the bench after you position it in a Smith Machine.
The downside: these are kind of advanced but you don’t need to go heavy. So if you can’t do them, you’re essentially hopeless.
Reverse-Grip Smith Machine Press
Don’t use lots of weight. Get used to it because the move is kind of awkward when you first do it.
Get into position as if you’re going to perform a bench press with a shoulder-width grip with your palms facing you. Lift the bar and keep it steady above your chest with your arms extended; slowly lower the bar to your chest, pause when the bar has reached your chest, and press the weight back up.
Smith Machine 1-arm Bench Press
Keep the bench in the same spot as the reverse-grip press you just did. Grip the bar with a wide overhand grip and then take one hand off of the bar. Lower the bar to your chest and then, once it touches your chest, press it back up.
Smith Machine Bench Press Throw
Lie faceup and grasp the bar with a shoulder-width grip with the bar just above your lower chest. Once the bar hits your chest, explosively push it toward the ceiling. Throw the bar as high as possible, catch it, and then execute the next rep.
