Smith Bench Press

Smith Bench Press demonstration gif

Instructions:

  • 1Lie on your back on the bench, positioning yourself under the Smith machine's bar
  • 2Lower the bar slowly towards your middle chest
  • 3Press the bar up and back towards the starting position without locking your elbows
  • 4Repeat this for several reps

Tips:

  • Keep the motion smooth and controlled during both the eccentric and concentric phases
  • Squeeze your chest muscles at the top of the movement
  • Avoid bouncing the bar off your chest
  • Use an appropriate weight that allows you to perform exercises with proper form

Smith Bench Press Muscles Worked

Arms

Back

Core

Legs