A flat bench press performed on a Smith machine, where the guided bar path allows focused chest work with built-in safety catches.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Place a flat bench under the Smith bar so it lines up with your mid-chest, lie back and grip slightly wider than shoulder width.
Rotate the bar to unhook it from the safety catches.
Lower the bar under control to the mid-chest.
Press it back up to straight arms.
Rotate the bar back onto the hooks after the final rep.
Breathing: Inhale while lowering, exhale while pressing.
Line the bar up with the mid-chest
Shoulder blades pinned
Control the bottom
Bench positioned so the bar lands on the neck or belly
Bouncing off the chest
Not setting the safety stops
Set the adjustable safety stops just below chest level before starting.