Smith Machine Bench Press
Lie on a bench under the Smith bar with feet planted and shoulder blades pulled back. Grip slightly wider than shoulders, lower the bar to mid-chest with the elbows about 45 degrees from the torso, then press straight back up. Use the fixed bar path to keep the movement consistent and controlled.
Muscles worked
Primary
Secondary
Equipment
Smith machineBench
How to do it
- Lie on the bench with feet planted and eyes under the bar.
- Pull your scapulae down and back and keep the ribs controlled.
- Start with the Smith bar over the mid to lower chest, wrists stacked over elbows.
- Lower the Smith bar under control with elbows about 45 degrees from your ribs.
- Press back up until the elbows reach a strong lockout.
- Keep the shoulders pinned to the bench through the whole rep.
Watch for
- Wrists bending back under the load.
- Elbows flaring straight out from the shoulders.
- Hips lifting off the bench to finish the press.
Breathing
Inhale and brace before lowering, exhale through the press.
Tip
Stop the descent where you can keep the shoulders stable and the forearms vertical.
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