Smith Machine Bench Press

Overall chest
Smith Machine Bench Press gif

Coach's Tips

It's the best chest workout using a Smith machine. You can workout much safer than free weight training!

How to Smith Machine Bench Press

Starting Position

1. Position the bench in the Smith Machine so that the bar is at chest level.

2. Lie down on the bench and make sure that your feet are firmly planted on the floor.

3. Grasp the bar with both hands and make sure that your grip is slightly wider than shoulder width apart.

4. Lift the bar off the rack and hold it over your chest. Your arms should be slightly bent.

Proper Form

1. Begin by inhaling deeply and then exhaling while pushing the bar away from your chest.

2. Keep your arms slightly bent and your elbows tucked in close to your body as you lower the bar towards your chest.

3. Once the bar touches your chest, pause for a moment and then inhale as you press the bar back up to the starting position.

4. Repeat the movement for the desired number of repetitions.

Breathing Technique

1. When pressing the bar away from your chest, exhale.

2. When lowering the bar towards your chest, inhale.

3. When pressing the bar back to the starting position, inhale.


1. Make sure that your feet are firmly planted on the floor at all times.

2. Don_ lock your elbows when pressing the bar away from your chest.

3. Don_ lower the bar too quickly or too slowly.

4. Don_ let the bar bounce off your chest.

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