Smith machine bench press

A guided bench press that lets you push heavy with less need to balance the bar.

• Muscle group: Chest
• Equipment: Smith machine
• Difficulty: Beginner

Also known as: Smith bench press, Smith machine flat press, Smith machine chest press, Bænkpres i multipres

How to do it

1. Position the bench so the bar lines up with your mid-chest, then lie back with feet planted and shoulder blades pulled together.
2. Unhook the bar and lower it under control to touch just below the chest.
3. Press up until your arms are straight, then rotate the bar to rack it.

Common mistakes

• Setting the bench too far forward or back, so the bar path hits the neck or stomach.
• Not setting the safety stops, which is risky when training alone.

Alternatives

• Bench press
• Dumbbell bench press
• Machine chest press
• Push-up
• Smith machine incline press

Watch a video demonstration on YouTube

“How To: Smith Machine- Bench Press” by ScottHermanFitness (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.