Smith Machine Bench Press

Technique

How to perform Smith Machine Bench Press

1. Place a flat bench beneath the Smith bar so the track brings the bar toward your middle chest.
2. Lie back with your feet planted and take an overhand grip wider than shoulder width, keeping the wrists aligned over the forearms.
3. Disengage the hooks and support the bar with your elbows extended.
4. Lower the bar toward your middle chest under control, keeping the upper back supported.
5. Press along the track to extend your elbows without bouncing the bar off your chest.
6. Repeat and re-engage the rack hooks when finished.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.