The smith machine bench press exercise is the same exercise as the typical bench press but it uses the smith machine to allow for greater control throughout the exercise.

Steps :

1.) Start off by placing a flat bench in the middle of a smith machine so that the bar is in line with the middle of your chest.

2.) Lie down with your back flat on the bench and grab the bar with a shoulder-width grip as this will be your starting position.

3.) Unlatch the bar, then slowly lower it down towards your chest until it barely touches and you feel a stretch in your muscles.

4.) Hold this position for a count then return back up to the start

5.) Repeat for as many reps and sets as desired.

Tips :

1.) The smith machine is a great tool for beginners to learn to use free weights safely and how to perform the bench press correctly.