Smith Bench
Learn how to perform Smith Bench, a Chest exercise, with setup, breathing and common mistakes.
Smith Bench · Preview
Setup
Lie on the bench, pull your shoulders back to open your chest, and position the bar above your eyes. Press your feet firmly into the floor.
Start phase
Unrack the bar and slowly lower it toward your chest. Keep your elbows close to your torso instead of letting them flare, and feel your mid-chest stretch.
End phase
Press the bar up as if you are pushing the floor away with your feet. Return to the start position without fully locking your elbows, keeping tension in your chest.
Target muscles
Think about pressing the bar with your chest. If you feel only your arms pushing, lower the weight and press more slowly.
Common mistakes
The rails do not mean you should drop the bar, which can stress your shoulders. Control the lowering speed on the Smith machine as well.
Breathing
Take a deep breath as you lower and exhale as you press. Exhaling during the press can help you drive through your chest.
Coach tip
Moving the bench a few centimeters forward or back changes where the bar touches. First, use an empty bar to find a position where it naturally travels over your mid-chest.
