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Smith Machine Bench Press

How to do it step by step, and the muscles it works.

Body part
Chest
Equipment
Smith machine
Type
Compound
  1. Smith Machine Bench Press, position 1 of 2Position 1 of 2
  2. Smith Machine Bench Press, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Place a flat bench under the Smith machine so the bar comes down over your lower chest.
  2. Set the safety stops just below the point where the bar touches your chest.
  3. Lie down, grip the bar a little wider than your shoulders and rotate it off the hooks.
  4. Lower it under control to your lower chest, then press back up to straight arms.
  5. Keep your shoulder blades pinned back and your elbows about 45° from your body throughout.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Flat Smith Machine Bench Press · Smith Bench Press · Smith Machine Flat Bench Press · Bench Press (Smith Machine)

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