Smith Bench Press
Target Muscle
Secondary Muscles
Equipment
Position yourself on the bench with your feet flat on the floor and your back pressed firmly against the bench, aligning your chest directly under the bar.
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart, then unlock the bar from the rack.
Lower the bar slowly to your chest, keeping your elbows at a 90-degree angle and ensuring your wrists stay straight.
Push the bar back up to the starting position, fully extending your arms but not locking your elbows, then repeat the movement for your desired number of repetitions.
Pro Tip
Controlled Movement: Don't rush through the exercise. The Smith machine controls the path of the bar, but you should still maintain a slow and controlled movement both during the lifting and lowering phase. This will help to engage the muscles properly and avoid unnecessary strain. Full Range of Motion: Make sure to lower the bar all the way down to your chest and then fully extend your arms at the top of the movement. This ensures you're working your muscles through their full range of motion, which can lead to better results. Avoid Locking Elbows: A common mistake is to lock the elbows at the top of the movement. This can put undue stress on the elbow joint and should be avoided.