Smith Machine Bench Press

Set-up

• Set a flat bench under the Smith machine so the bar lines up with your lower chest.
• Lie back, grip the bar slightly wider than shoulder width and set the safety stops just above your chest.

How to do it

1. Twist the bar to unhook it and hold it with straight arms.
2. Lower it under control to your lower chest.
3. Press it back up to straight arms.
4. Twist the bar back onto the hooks at the end of your set.

Coaching cues

• Check the bar touches your lower chest, not your neck, before you load it.
• Keep your feet flat and your back tight on the bench.

Common mistakes

• Setting the bench too far forward or back.
• Bouncing the bar off your chest.