How to do the Smith Machine Bench Press
- Lie on the bench with your feet flat and eyes under the bar.
- Grip the bar a bit wider than your shoulders, wrists aligned.
- Lower the bar to your chest, following the machine's path.
- Push the bar back up, straightening your arms completely.
Full technique — 8 steps
- Set a flat bench under the bar so it lowers comfortably to your chest line.
- Lie back with eyes under the bar, feet planted, and shoulder blades pulled together.
- Grip the bar slightly wider than shoulder width with wrists in line with your forearms.
- Unhook the bar and hold it over your chest with elbows extended.
- Inhale, tighten your stomach, and lower the bar straight down along the machine rails.
- Bring the bar to your chest without letting your shoulders roll forward or hips lift.
- Press the bar upward on the same fixed path until your elbows are straight.
- Finish with the bar directly over your chest and re-rack securely between sets.
Common mistakes
- Bench placed too far forward
- Shoulders rolling forward at bottom
- Bouncing bar off the chest
- Hips lifting off bench
- Wrists bending back excessively
Form cues
- Set bench to bar path
- Keep shoulders down and back
- Plant feet hard
- Lower straight down
- Keep wrists straight
