chest
Smith machine bench press
Build chest strength with a guided bar.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Lie on the bench with your eyes under the bar.
- Grip slightly wider than shoulder-width and unrack.
- Lower the bar to your mid-chest with control.
- Press it back up until your arms are straight.
Beginner tips
- Keep your wrists straight over your elbows.
- Lower to your chest, do not bounce.
- Set the safety stops before you start.
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