Pushcompound
SMITH MACHINE BENCH PRESS
Custom Training: Smith Machine Bench Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
HOW TO PERFORM
- 1
Centre a flat bench under the Smith bar and set safeties so the bar cannot trap the torso.
- 2
Press the handles or weights forward above the chest without lifting the shoulders.
- 3
Return slowly until the upper arms reach a comfortable depth.
THE STANDARD
Custom Training: Smith Machine Bench Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
COACHING CUES
Keep wrists stacked over the elbows and the torso stable.Record the displayed resistance or added plates consistently; pulley ratios and starting resistance differ between machines.
COMMON MISTAKES
Bouncing at the bottom or lifting the shoulders away from the support.
300WOD STANDARDS
Foundation
Hoplite
Elite
Spartan
CUSTOM TRAINING ONLY
EQUIPMENT
MachineBench