Smith Machine Bench

How to Perform the Smith Machine Bench

1. Position a flat bench under the Smith Machine so the bar descends to your mid-chest level.
2. Lie on the bench with your feet flat on the floor and your eyes directly under the bar.
3. Grip the bar slightly wider than shoulder-width with an overhand grip.
4. Unrack the bar by twisting the safety hooks and hold it at arm's length above your chest.
5. Lower the bar slowly to your mid-chest, keeping your elbows at roughly a 45-degree angle to your torso.
6. Touch the bar lightly to your chest without bouncing, then press it back up explosively to full arm extension.
7. Repeat for the prescribed number of repetitions and re-rack by twisting the safety hooks.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Allows heavy chest pressing without a spotter, with the ability to safely rack at any point
• ✓The fixed bar path lets you focus on chest contraction without worrying about bar balance
• ✓Effective for building chest, shoulder, and triceps strength and size

Pro Tips

• ●The Smith Machine bench press is excellent for training to failure without a spotter since you can rack the bar at any point.
• ●Use it as an accessory movement alongside free-weight bench press for additional chest volume.
• ●Retract your shoulder blades and maintain an arch in your upper back for optimal pressing mechanics.

Recommended Sets & Reps