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How to do the Smith Machine Bench Press

The Smith Machine Bench Press is a compound smith machine exercise that mainly works your chest, with help from your front shoulders and triceps. Focus on three things: unrack with a quarter turn; touch mid-chest under control; press straight up.

ChestFront shouldersTricepsSmith machine

Setup

  1. 1Bench placed so bar meets mid-chest
  2. 2Safeties set just above chest

Three cues

  1. 1Unrack with a quarter turn
  2. 2Touch mid-chest under control
  3. 3Press straight up

Most common mistake

Bench set too far back

Bar lands on neck

In Hindi · हिन्दी में

  1. 1हल्का घुमाकर बार उठाएँ
  2. 2नियंत्रण से छाती के बीच तक लाएँ
  3. 3सीधा ऊपर दबाएँ

आम गलती: बेंच बहुत पीछे हो तो, बार गर्दन पर आती है

Alternatives to the Smith Machine Bench Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Smith Machine Bench Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.