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Smith Machine Bench Press
- 1 - Lie flat on a bench positioned inside the Smith machine, with your eyes directly under the bar.
- 2 - Plant your feet firmly on the floor and maintain a slight natural arch in your lower back.
- 3 - Grip the bar slightly wider than shoulder-width apart with your palms facing forward.
- 4 - Rotate the bar to unrack it from the safety hooks, then hold it directly above your chest with arms fully extended.
- 5 - Lower the bar in a controlled manner to your mid-chest, keeping your elbows at roughly a 45–75 degree angle from your torso.
- 6 - Press the bar back up to the starting position until your arms are fully extended, exhaling as you push.
- 7 - Once complete, rotate the bar back onto the safety hooks to re-rack it securely.
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