Elbows flare to 90 degrees
The fixed bar path combined with flared elbows stresses the anterior capsule.
Overactive muscles
Anterior deltoidPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Smith Machine Bench Press
Coaching cues
- Lie flat on a bench inside the Smith machine; bar over the mid-chest
- Rotate to unrack; lower to the chest; elbows at 45 degrees
- Drive to full lockout; rotate to re-rack
- Fixed bar path allows greater load focus without a spotter
Common faults 2
Bar path too high — pressing toward the neck
The Smith machine locks the path; position the bench so the bar is over the mid-chest.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗