Smith machine bench press

A flat bench press with the bar travelling on vertical guides.

Level

Basic

Equipment

Machines

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Position the bench so the bar lowers over the middle of the chest.
2. Set the stops, plant the feet and keep the shoulder blades supported.
3. Press along the guides and lower under control.

Common mistakes

• Positioning the bar over the neck instead of the chest.
• Lifting the hips or bouncing the bar off the chest.