How to do a smit-machine bench press

Setup:

1. Position: Place a flat bench centered in the Smith machine. Lie down on the bench.
2. Bar Height: Adjust the bar so that when racked, you can reach it with a slight bend in your arms.
3. Grip: Grasp the bar with an overhand grip, slightly wider than shoulder-width.

The Lift:

1. Unrack: Push up to lift the bar off the safety hooks, then rotate your wrists to unrack it.
2. Lower: Inhale and slowly lower the bar to your mid-chest. Keep your elbows tucked at about a 45-75 degree angle from your body.
3. Press: Exhale and press the bar straight up until your arms are fully extended, but not locked.
4. Rerack: After your last rep, carefully rerack the bar by rotating your wrists back to engage the safety hooks.

Tips:

• The Smith machine locks you into a fixed vertical path, which can be useful for focusing on the chest muscles without needing to stabilize the weight.
• Keep your shoulder blades retracted and your feet firmly on the floor for a stable base.