Smith Machine Bench Press
10 reps
Lower the fixed bar to mid-chest, then press it straight back up.
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CHEST
Smith Machine Bench Press
The Smith machine bench press works your chest along with the triceps and front delts in a pushing pattern. Because the bar runs on a guided track, you don't have to fight to balance it, which makes it a friendly starting point for learning the press or for grinding out heavier reps with less worry about drift.
How to do it
- 1
Set a flat bench under the bar and lie down with your head, upper back, and hips staying in contact with the pad and feet flat on the floor.
- 2
Pull your shoulder blades back and down, then reach up and grip the bar slightly wider than your shoulders with palms facing your feet.
- 3
Rotate the bar off the hooks and hold it locked out above your lower-to-mid chest.
- 4
Bend the elbows to about 45 degrees from your body and lower the bar under control until it lightly meets your chest.
- 5
Drive the bar back up to full lockout, breathing out as you push, and keep your wrists stacked over your forearms throughout.