The Smith machine bench press increases strength in the chest, shoulders, and triceps. Performing the exercise on the Smith machine allows beginners to adapt to the movement pattern.
Lie flat on your back on a bench directly underneath the barbell of a Smith machine. Use an overhand grip so your palms are facing away from you and your hands are slightly wider than shoulder-width apart.
Gripping the bar as tightly as possible, press it over your chest until your arms are completely locked out. Pause, and then lower back to the starting position.
Do not let your elbows flare out. Keep them close to your sides throughout.
Do not hyperextend your neck. Maintain a neutral long spine.