Bench Press (Smith Machine)

How to do it

1. Set a flat bench under the bar so the guides pass over the middle of your chest.
2. Lie back with your shoulder blades together and down, and your head, shoulders and glutes on the bench.
3. Grip the bar just outside shoulder width and unrack it.
4. Lower the bar to the middle of your chest.
5. Press back up to straight arms.

Key cues

• Shoulder blades together and down
• Feet planted, heels under the knees
• Elbows about halfway between flared and tucked
• Forearms stacked under the bar

Common mistakes

• Flaring the elbows straight out to the sides
• Lifting your head, shoulders or glutes off the bench
• Setting the bench so the bar touches too high or low on the chest

Muscles worked

Primary

Chest and front delts

Secondary

Triceps

Equipment

Smith machine and flat bench.

Variations

• Bench Press (Barbell)

  Barbell · Chest, front delts · Push

• Bench Press - Close Grip (Barbell)

  Barbell · Triceps · Push

• Bench Press (Dumbbell)

  Dumbbell · Chest, front delts · Push

• Bench Press - Wide Grip (Barbell)

  Barbell · Chest, front delts · Push

References

1. StrengthLog: Smith Machine Bench Press
2. Fitbod: Smith Machine Bench Press