ChestBeginner
Smith Machine Bench Press
How to do it
- 1
Position a flat bench so the bar lines up with your mid-chest.
- 2
Grip the bar slightly wider than shoulder-width and unhook it by rotating your wrists.
- 3
Lower the bar to your chest with control.
- 4
Press up and re-hook the bar at the end of the set.
Common mistakes
- Placing the bench so the bar lands on the neck or stomach.
- Forgetting to set the safety stops.
Tips
- Set the safety catches just below chest level to train alone safely.
- The fixed path reduces stabiliser demand, so focus on the chest.
Alternatives
More chest exercises
Workout plans
Chest Workout
The best chest exercises organised into one effective session: a heavy press, an incline press and a fly for the stretch.
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