Smith machine bench press
- Basic
- Machine
Bar to mid-chest, shoulder blades pinched
Muscles worked
- Primary:
- Chest
- Secondary:
- Triceps, Shoulders
How to do it
- Lie on the bench with the bar over your mid chest and unhook it by rotating the bar.
- Lower the bar under control until it brushes your chest.
- Press until your arms are straight and re-hook the bar when you finish.
Common mistakes
- Positioning the bench so the bar travels towards your neck.
- Bouncing the bar off your chest.
Tips
- A good way to train close to failure without a spotter.
- Check the bench position with an empty bar before loading.