Smith Machine Bench Press
On a bench under the Smith bar, lower it to the mid-chest and press it back up; the fixed path lets you push closer to failure alone.
How to do it
Setup
Bench under the Smith bar, bar path over the mid-chest, blades pinched.
Steps
- Unhook and lower the bar to the mid-chest.
- Touch without bouncing.
- Press to lockout and re-hook with control.
Common mistakes
Bench misplaced under the rails: the fixed path must MEET the chest; slide the bench, not the touch point. Wrists behind the bar: stacked straight. Relaxing before the hooks catch: stay tight.
Breathing
Inhale down, exhale pressing.
