Smith Machine Bench Press

HOW TO DO IT

1. 1Position a flat bench centrally under the Smith machine bar.
2. 2Lie back and grip the bar slightly wider than shoulder width.
3. 3Unrack the bar and lower it slowly to your mid-chest.
4. 4Pause briefly when the bar touches your chest.
5. 5Press the bar upward until your arms are fully extended.
6. 6Rotate the bar to lock it securely in the rack.

COMMON MISTAKES

• Flaring elbows out at a 90-degree angle.
• Bouncing the bar off the chest.
• Lifting hips off the bench during the press.
• Gripping the bar too narrowly or too widely.

TIPS

• Keep your shoulder blades pinned against the bench throughout the lift.
• Drive through your heels to maintain full-body tension.
• Maintain a slight arch in your lower back.

SAFETY

• Always lock the bar into the safety hooks before unracking or reracking.
• Ensure the bench is stable and does not slide during the movement.

DETAILS

Muscles

Chest

Equipment

Smith MachineBench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Bench press

Arms

Both

Hand orientation

Pronated (palms down / away)

Grip width

Wide

Body position

Lying on the back

Bench angle

Flat