Exercise · Form & cues
Smith Machine Bench Press — form guide
Chest · Triceps · Front Delts. Equipment: Smith Machine + Bench. Difficulty: Beginner–Intermediate.
TEMPO
3-1-2-0
Fixed bar path = perfect form for hypertrophy work and safer for solo training to failure. Adjust bench position so the bar lands on lower chest, not throat.
Cues
- Bench positioned so bar tracks down to lower sternum
- Retract scapulae, plant feet hard
- Twist hooks free at the top before unracking
- Touch chest, no bounce
Common mistakes
- Bench too far forward — bar lands on throat
- Forgetting to twist hooks free at lockout — failed rep
Injury notes
Safer than free bench when training alone or working around a shoulder.
Progression
Add 2.5–5kg when 8 reps stay clean.