How to do smith machine bench press

Coach's Tips

This exercise is an excellent chest workout using a Smith machine, offering increased safety compared to free weight training.

Start Position

1. Adjust the bench within the Smith Machine so the bar is aligned with your chest.

2. Lay back on the bench ensuring your feet are solidly on the floor.

3. Grip the bar with hands slightly wider than shoulder width.

4. Lift the bar from the rack, hovering it above your chest with a slight bend in your arms.

Proper Form

1. Start by inhaling deeply, then exhale as you press the bar away from your chest.

2. Lower the bar towards your chest while keeping arms slightly bent and elbows near your body.

3. Pause when the bar reaches your chest, then inhale as you push the bar back to the initial position.

4. Continue this movement for the desired amount of repetitions.

Breathing Technique

1. Exhale while pushing the bar away from the chest.

2. Inhale as you bring the bar toward the chest.

3. Inhale while pressing the bar back to its start position.

Precautions

1. Ensure your feet remain securely on the floor at all times.

2. Avoid locking your elbows when extending the bar outward.

3. Be mindful not to lower the bar too swiftly or sluggishly.

4. Prevent the bar from rebounding off your chest.