Push · New to it
Smith Machine Bench Press
A bench press on a bar that runs in fixed rails, so you can push hard without needing a spotter.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- chest, triceps; also shoulders
- Kit
- Smith machine, Bench
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Place a flat bench under the bar so it lowers to your lower chest. Grip just wider than your shoulders, twist the bar to unhook it.
While you move
- Bar over your lower chest
- Shoulder blades pinned
- Lower under control
- Press and re-hook when done
Avoid
- Bench in the wrong spot, so the bar hits your neck
- Forgetting where the safety hooks are
- Bouncing at the bottom
Take care if you have trouble with your shoulders or your wrists.