Smith Bench Press

Setup

1. 01Center a flat bench under the Smith bar.
2. 02Lie back so the bar tracks over the mid chest.
3. 03Grip slightly wider than shoulder width.
4. 04Plant the feet and set the shoulder blades back.

Execution

1. 01Rotate the hooks and unrack the bar.
2. 02Lower the bar under control to the mid chest.
3. 03Press straight up along the rails to lockout.
4. 04Re-hook the bar securely after the final rep.

Checkpoints

• -The bar touches the same chest point every rep.
• -Shoulder blades stay pinched against the bench.
• -Feet stay planted; hips stay on the bench.
• -The bench position lets the fixed path match the press groove.

Common mistakes

• -Placing the bench so the bar lands on the neck or belly.
• -Bouncing the bar off the chest.
• -Letting the shoulders roll forward at lockout.
• -Forgetting to test the hook rotation before loading heavy.