Bench Press (Machine)
Also called Bench Press (Gym Machine), Smith Machine Bench Press, Chest Press (Machine)
How to do it
Adjust the seat so the handles align with your mid-chest and sit with your back supported and feet planted. Press both handles forward until your arms are nearly straight, then return them slowly until you feel a controlled chest stretch. Keep your shoulder blades against the pad and wrists stacked.
Setup
Adjust the seat so the handles align with your mid-chest, place your feet flat, and keep your back and shoulder blades supported by the pad. Choose a grip that keeps your wrists stacked over your elbows.
Where you should feel it
Across the chest through the fixed pressing path, with the triceps assisting near lockout. Front-shoulder strain usually means the seat is too low, the elbows are too high, or the return is too deep.
When to use it
Use for stable chest volume when balance is not the training goal, especially for controlled sets near fatigue. The fixed path makes it useful after free-weight pressing or for straightforward progression in the 8-15 rep range.