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How to Do Smith Machine Bench Press — Form, Muscles & Tips

Learn how to do the Smith Machine Bench Press: step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set a bench inside the Smith machine and lie flat, positioning your eyes under the bar.
  2. Grip the bar slightly wider than shoulder-width.
  3. Unrack the bar and lower it to your mid-chest.
  4. Press the bar back up to the starting position.
  5. Rack the bar by rotating it into the hooks for 3-4 sets of 8-12 reps.