Iron Streak- Main muscle
- Chest
- Also works
- Triceps, Front Delt
- Equipment
- Smith machine
How to do it
- Set the bench so the Smith bar lines up with your mid-chest.
- Unrack the bar and lower it to your chest with your elbows about 45° from your sides.
- Press it straight back up.
Common mistakes
- Positioning the bench so the bar lands on your neck or belly.
- Bouncing the bar off your chest.
Know what to lift next
Iron Streak puts lifts like the Smith Machine Bench Press into a weekly plan built around your goal, schedule and equipment. Every set shows the weight and reps to aim for, and your streak keeps score.