-
Do you film your sets?
At least if you're struggling with bench I would suggest it. You may notice what you're doing wrong. Alongside this, I'd suggest posting a form check with the video.
Make sure you're retracting and depressing your shoulders properly and creating a really stable base for the bench press.
I would personally advise against benching on a smith machine. The bench is the only lift of the main 5 you're doing where the bar should not move in a vertical line, it should move in a slight diagonal path. The smith machine will force you into a vertical bar path, this will not help you. It will also take pressure OFF of your stabiliser muscles, which are the exact muscles you need to improve if you're shaking / wobbling.
zooeyzooey-
This is a great point. To add to the 'stabiliser muscles' bit, I love chaos training for bench. It's fun and completely different to anything else you'll do with a barbell. Attach some plates or kettle bells to the bar using folded resistance bands to increase instability and force those smaller muscles to work overtime. Bar will wobble like crazy. I like doing it on an incline to put more emphasis on shoulder area and increase range of motion. I tend to keep the weight around 30% of my 1rm (definitely start light) and usually on either an off-day or the last compound lift of a workout.
Here's some guys doing another form of it:
https://youtu.be/xerAxVjEgYI?si=XZF3rrb6vKnpQXzZ
Ptown
I posted yesterday on the bench, should elaborate. I'm doing Stronglifts 5x5, I usually do some assisted pull ups/dips, and either ez bar bicep curls, tricep pushdowns as accessories (open to suggestions).
Current working weights over 5 sets:
Squat: 82.5
Deadlift: 95
Overhead: 40
Bench: 52
Row: 52
I can keep good form over 5 sets for all but bench, I think I do need to train supporting muscles for bench but there may be truth in I'm using my arms over chest. Lots of good info thanks all, think I'll go to the gym on an off day and practice form on Smith and bench.