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Smith Machine Bench Press exercise guide showing 3 movement steps using flat bench and Smith machine
Smith Machine Bench Press exercise guide showing 3 movement steps using flat bench and Smith machine
Chest3 steps•5s movement guide

Smith Machine Bench Press exercise image and instructions

See how to do Smith Machine Bench Press in a clear 3-step exercise image with concise instructions. Focus: middle chest using flat bench and Smith machine.

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Read the detailed Smith Machine Bench Press tutorial →

Short instructions

How to do Smith Machine Bench Press

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Align under the bar

    Place the bench so the Smith bar reaches the mid chest, plant the feet, brace, grip evenly, and unlock the bar.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower on the track

    Inhale and lower the bar under control until it approaches the chest without letting the shoulders roll forward.

    Breathing: Inhale through the controlled return.

  3. 3

    Press on the track

    Exhale and press upward along the rails while the back and glutes remain supported.

    Breathing: Exhale through the effort.

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