Smith Bench Press
Target Muscle
Secondary Muscles
Equipment
Reach up and grasp the bar with a grip slightly wider than shoulder-width, palms facing forward.
Unrack the bar by pushing it up and then rotate your wrists to unlock it from the safety hooks.
Lower the bar slowly and controlled to your mid-chest, while keeping your elbows at a 90-degree angle.
Push the bar back up to the starting position, fully extending your arms but not locking your elbows, then rotate your wrists to lock the bar back into the safety hooks.
Pro Tip
Gripping Technique: Grip the barbell slightly wider than shoulder-width apart. This gives you better control over the barbell and helps engage the right muscles. Make sure your grip is firm and your wrists are not bending backwards. Controlled Movement: The Smith Bench Press is not about speed but control. Lower the barbell slowly to your chest, pause for a moment, then push it back up. Avoid bouncing the barbell off your chest or locking your elbows at the top of the movement. These common mistakes can lead to injury. Full Range of Motion: Make sure to use a full range of motion during the exercise. Lower the barbell all