❌ 5 Smith Machine Bench Press Mistakes (Fix These!)

5 Smith Machine Bench Press Mistakes (Fix These!) Mistake
#1: Bar too high (eye level setup) Unlike free weights, the Smith machine follows a strict vertical path. Setting the bar at eye level causes it to move incorrectly. ✅ Set it up at mid-to-lower chest level for proper alignment. Mistake
#2: Shrugging your shoulders This shifts tension to your traps and increases the risk of shoulder strain. ✅ Keep your shoulders down and away from your ears. Mistake
#3: Rolling shoulders forward This reduces chest activation and stresses your shoulders. ✅ Pin your shoulders back and keep your chest up. Mistake
#4: Poor forearm alignment Your forearms should match the bar’s vertical path. ✅ Make sure they stay parallel to the Smith machine rails during the lift. Mistake
#5: Elbows flared out Flaring puts unnecessary stress on your shoulders and elbows. ✅ Tuck your elbows slightly so your forearms stay vertical at the bottom of the rep.