Movement overview

The Smith Bench Press is a variation of the traditional bench press performed using a Smith machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. The Smith machine provides a guided bar path, which can help stabilize the movement and focus on muscle engagement.

Step-by-step cues

1. Set the bench to a flat position under the Smith machine bar.
2. Lie back on the bench with your eyes directly under the bar.
3. Grip the bar slightly wider than shoulder-width apart.
4. Unrack the bar by rotating your wrists to release it from the safety hooks.
5. Lower the bar slowly to your mid-chest, keeping your elbows at about a 45-degree angle to your body.
6. Press the bar back up to the starting position by extending your arms fully.
7. Repeat for the desired number of repetitions.
8. After completing your set, rotate your wrists to re-engage the safety hooks and rack the bar.

Technical tips

• Ensure your feet are flat on the floor for stability throughout the exercise.
• Keep your core engaged to maintain proper form and support your lower back.
• Focus on controlled movements; avoid bouncing the bar off your chest.
• Adjust the bench position so that when you lower the bar, it touches just above your sternum.
• Use a spotter if lifting heavy weights or when attempting new personal records.
• Warm up properly before starting with lighter weights to prepare your muscles and joints.