Bench Press (Smith)

Place a bench under the Smith machine. Lower the bar to your chest and press up. The fixed path makes it easier to focus on the chest muscles safely.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

triceps

What you need and how to position yourself before starting.

smith machinebench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie down on the bench with your back flat and your feet firmly on the ground.
- Position the barbell on the Smith machine at an appropriate height, usually just above your chest.
Step 2Grip the Bar
- Using an overhand grip, grasp the barbell slightly wider than shoulder-width apart.
- Ensure your wrists are straight and aligned with your forearms.
Step 3Position Your Body
- Lie back on the bench, ensuring your shoulder blades are retracted and your back is flat against the bench.
- Keep your feet planted on the ground and your core engaged.
Step 4Unrack the Bar
- Lift the barbell off the safety catches by pushing it up and slightly forward.
- Make sure the bar is directly above your chest before starting the movement.
Step 5Lower the Bar
- Slowly lower the barbell towards your chest by bending your elbows.
- Keep your elbows at about a 45-degree angle to your body as you lower the bar.
Step 6Press the Bar
- Push the barbell back up to the starting position by extending your arms.
- Ensure that you maintain control throughout the movement and avoid locking your elbows at the top.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements rather than rushing through the exercise.
Step 8Finish the Exercise
- After completing your reps, carefully rack the barbell back onto the safety catches.
- Sit up slowly and ensure you feel stable before standing up.