Smith Bench Press
Step by step
How to perform
- Reach up and grasp the bar with a grip slightly wider than shoulder-width, palms facing forward.
- Unrack the bar by pushing it up and then rotate your wrists to unlock it from the safety hooks.
- Lower the bar slowly and controlled to your mid-chest, while keeping your elbows at a 90-degree angle.
- Push the bar back up to the starting position, fully extending your arms but not locking your elbows, then rotate your wrists to lock the bar back into the safety hooks.
Overview
About this exercise
The Smith Bench Press is a strength-building exercise that primarily targets the chest muscles, while also engaging the shoulders and triceps. It is an ideal workout for both beginners and advanced lifters, as the Smith machine provides stability and allows for controlled movements. Individuals may opt for this exercise to improve upper body strength, enhance muscle definition, and ensure safer lifting, especially when increasing weight load.
Coaching cues
Form tips
Grip the barbell slightly wider than shoulder-width apart. This gives you better control over the barbell and helps engage the right muscles. Make sure your grip is firm and your wrists are not bending backwards.
The Smith Bench Press is not about speed but control. Lower the barbell slowly to your chest, pause for a moment, then push it back up. Avoid bouncing the barbell off your chest or locking your elbows at the top of the movement. These common mistakes can lead to injury.
Make sure to use a full range of motion during the exercise. Lower the barbell all
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