Smart Workout Diary

Smith Machine Bench Press

The Smith Machine Bench Press is a horizontal pressing exercise performed lying on a bench beneath a guided bar. It primarily trains the chest, with the triceps and front shoulders assisting the press. The fixed bar path can support controlled strength and muscle-building work for the upper body.

Demonstration

Smith Machine Bench Press — demonstration 1
Smith Machine Bench Press — demonstration 2

Instructions

  1. Set a flat bench centrally beneath the Smith bar and adjust it so the bar will descend over the mid-chest area.
  2. Lie on the bench with your eyes under or slightly behind the bar, feet planted firmly on the floor, and your upper back and glutes in contact with the bench.
  3. Grip the bar slightly wider than shoulder width. Retract and gently depress your shoulder blades, then rotate the bar to release the safety hooks.
  4. Lower the bar slowly to the mid chest, keeping your wrists stacked over your elbows and your elbows angled slightly away from your torso.
  5. Press the bar upward along its fixed path until your elbows are nearly straight, keeping your shoulders stable and feet grounded. Rotate the bar to secure it on the hooks before leaving the bench.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use the safeties: Set the Smith hooks and bench position before loading the bar, and confirm that you can rerack the bar comfortably.
  2. Keep your shoulders set: Maintain retracted shoulder blades instead of allowing the shoulders to roll forward at the bottom.
  3. Control the load: Lower under control and use a range of motion that is comfortable for your shoulders; do not bounce the bar from the chest.
  4. Breathe steadily: Brace before each repetition, exhale as you press, and reduce the load if you cannot keep your feet and upper back stable.
Exercise library