Bench Press (Smith Machine)

A fixed-bar horizontal press performed on a Smith machine that extends the elbows to primarily work the chest muscles.

How to do the Bench Press (Smith Machine)#

1. Position a flat bench so the bar sits over your chest; lie back and grip the bar with an overhand grip about shoulder-width apart.
2. Unrack the bar and hold it with your arms straight while drawing your shoulder blades together for a stable upper back.
3. Lower the bar in a controlled path until it touches the middle of your chest, keeping your elbows angled roughly 45–90° from your torso.
4. Pause briefly at the bottom, then press the bar upward until your arms are near full extension.
5. Breathe in as you lower and exhale as you press, keeping your feet planted and your torso stable throughout each rep.

Muscles worked#

• Primary: Chest
• Secondary: Triceps, Front delts

Common mistakes#

• Allowing the elbows to flare out excessively.
• Bouncing the bar off the chest instead of controlling the descent.
• Not retracting the shoulder blades, which reduces stability.
• Lifting the hips to help move the weight.