Smith Machine Bench Press

Technique

Lie on a bench positioned under the Smith machine bar and grip it slightly wider than shoulder-width. Unrack the bar and lower it under control to the lower chest. Press the bar back up until your arms are extended without slamming the elbows. Keep your shoulder blades pulled together throughout the movement.

Steps

1. Position the bench so the bar tracks toward your lower chest.
2. Lie down and plant your feet firmly on the floor.
3. Grip the bar slightly wider than shoulder-width and retract your shoulder blades.
4. Rotate the bar to unrack it and lower it under control to your lower chest.
5. Press the bar upward until your arms are extended without forcefully locking your elbows.
6. Rotate the bar securely onto the hooks before releasing your grip.

Common mistakes

• Positioning the bench so the bar descends toward the neck or upper chest
• Allowing the shoulders to roll forward at the bottom
• Bouncing the bar off the chest
• Flaring the elbows excessively

Variations

• Incline Smith machine bench press
• Decline Smith machine bench press
• Close-grip Smith machine bench press
• Smith machine floor press

FAQ