How to Properly Perform a Bench Press on a Smith Machine- A Step-by-Step Guide

How to Do Bench Press on a Smith Machine

The bench press is a classic strength exercise that targets the chest, shoulders, and triceps. While it can be performed using a regular barbell, using a Smith machine can provide additional benefits and make the exercise safer and more controlled. In this article, we will guide you through the steps on how to do a bench press on a Smith machine effectively.

Step 1: Set Up the Smith Machine

First, adjust the Smith machine to a comfortable height. The bar should be at the level of your chest or slightly above. Make sure the safety pins are securely in place to prevent the bar from falling if it becomes unbalanced.

Step 2: Position Yourself on the Bench

Lie back on the bench with your feet flat on the floor. Your knees should be bent at a 90-degree angle, and your feet should be hip-width apart. Grab the bar with a grip that is slightly wider than shoulder-width. Your palms should be facing away from you, and your elbows should be slightly bent.

Step 3: Unrack the Bar

While keeping your back straight and your feet flat on the floor, unrack the bar by lifting it off the hooks. Use your legs to push up slightly, and then lower the bar back down to your chest. Make sure the bar is not touching your neck or chin, as this can lead to injury.

Step 4: Perform the Press

Once the bar is at your chest, take a deep breath and then exhale as you push the bar up to the ceiling. Keep your elbows close to your body and your shoulders retracted. Use your chest, shoulders, and triceps to press the bar, and avoid using momentum from your legs.

Step 5: Lower the Bar

Lower the bar back down to your chest, but don’t let it touch your skin. This will help prevent injury and maintain control throughout the movement. As you lower the bar, inhale, and then repeat the process for the desired number of repetitions.

Step 6: Rack the Bar

After completing your set, unrack the bar by lifting it off the hooks. Then, lower the bar back down to the hooks, ensuring it is securely in place. It is essential to follow this step to prevent the bar from falling if you need to get off the bench.

Conclusion

Performing a bench press on a Smith machine can be a great way to build strength and muscle mass. By following these steps, you can ensure you are performing the exercise correctly and safely. Remember to warm up before starting your workout, maintain proper form, and gradually increase the weight as you become stronger. Happy lifting!