Smith bench press: how to do it

Name: Smith bench press: how to do it
Uploaded: 2026-10-12T13:34:54Z
Duration: PT4.8S
Description: Unlock the bar, lower it toward the middle of your chest and press it up along the rails.

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Lie flat under the bar

Starting position
Lie flat under the Smith bar with your feet on the floor and grip it slightly wider than shoulder-width.
The movement
Unlock the bar, lower it toward the middle of your chest and press it up along the rails.

Most common mistake

Don't place the bench too far forward or back, align the bar path with the middle of your chest.

Full guideSmith bench pressMuscles, equipment and what to swap it for →

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