Demo & instructions
Smith Machine Bench Press
Also known as: Smith Bench Press, Guided Bar Bench Press
Instructions
A bench press with the bar riding on fixed rails. You don't have to balance the bar, and the hooks can catch it at any height, which makes it a friendly way to press heavy without a spotter.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–20 reps
Setup
- 1Centre a flat bench under the bar so the bar lowers to the middle of your chest.
- 2Set the safety stops just below the height of your chest when you lie down.
- 3Lie back with your eyes under the bar, feet flat, and shoulder blades pulled together.
- 4Grip the bar a little wider than your shoulders and rotate it to release the hooks.
Execution
- 1Lower the bar under control until it lightly touches your mid-chest.
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
