At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Front Deltoids, Triceps |
The movement, step by step.
- Center a flat bench under the Smith bar, set safety catches above the chest and test the bar path with an empty bar.
- Lower toward the chest with wrists over elbows and press up along the rails; rotate the bar into the hooks before leaving.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep wrists aligned with the forearms.
- Use a range that keeps the shoulders comfortable.
Common mistakes
- Letting the shoulders roll forward under load.
- Bouncing through the bottom of the repetition.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Bench Press | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Machine - Smith Bench Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.