Form cues
- Wrists stacked over elbows
- Elbows about 45 degrees
- Bar touches the chest
- Feet stay planted
Exercise
Smith Bench Press
Chest, smith machine
A flat bench press on the Smith machine for the chest, shoulders, and triceps.
Target: pectorals. Also works: triceps, shoulders.
Steps
- Set the bar so it sits just above the chest when you lie down.
- Plant the feet and grip about shoulder-width.
- Unrack and lower the bar to the chest.
- Press back to straight arms.
- Rerack the bar.
Common mistakes
- Bouncing off the chest
- Flaring the elbows
- Lifting the hips off the bench
Breathing
Inhale on the way down, exhale as you drive up.
In the app, search for Smith Bench Press and add it to a workout.