Smith Bench Press

1. Set a flat bench under the Smith machine so the bar lines up with your mid chest when you lie down.
2. Lie back with your eyes roughly under the bar, feet flat on the floor, and shoulder blades pulled back and down into the pad.
3. Grip the bar slightly wider than shoulder width, then rotate your wrists to unhook the safety latches.
4. Lower the bar under control to your mid chest, keeping your elbows at about a 45 degree angle from your torso.
5. Touch the chest lightly without bouncing, then press the bar back up until your elbows are extended.
6. Keep your glutes on the bench and a slight arch in your lower back throughout the set.
7. After the final rep, rotate your wrists to catch the hooks and rack the bar securely.

Common Mistakes

• Bad bench placement: If the bench sits too far forward or back, the fixed bar path forces the bar to your neck or belly. Line the bar up with your mid chest before adding weight.
• Bouncing off the chest: Dropping the bar and rebounding robs the pecs of tension and can bruise the sternum. Lower for a controlled two count.
• Flaring the elbows to 90 degrees: Elbows straight out to the sides strain the shoulder joint. Tuck them slightly toward your torso.
• Forgetting the safety stops: Set the adjustable stops just below chest height so a failed rep never traps you.