Smith Machine Bench Press.

Make every rep count.

1. 01

   Set a flat bench inside the Smith machine and position it so the bar lines up with your mid-chest when you lie down. Load the plates and set the safeties/stops just above chest level.

2. 02

   Lie back with your eyes under the bar, feet flat and planted for stability. Keep a small natural arch in your lower back and squeeze your shoulder blades down and back into the bench.

3. 03

   Grip the bar slightly wider than shoulder-width, wrists stacked over elbows.

4. 04

   Unrack the bar and lower it under control until it’s about 1 inch above your chest (or to a comfortable depth without losing shoulder position).

5. 05

   Brief pause, then press the bar straight up until your arms are nearly straight—don’t slam into lockout.

6. 06

   Repeat for your reps, keeping the tempo smooth and your shoulders pinned back the whole time.