Smith Machine Bench Press
This is a fixed-path horizontal pressing movement using the Smith machine. It primarily targets the chest (pecs), triceps, and anterior shoulders to build upper body strength and hypertrophy.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Triceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest, Upper Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
7/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength focused sets.
How to Perform
Position a flat bench under the Smith machine, ensuring the bar is racked at a height that allows full extension. Lie down with your eyes slightly ahead of the bar, grip slightly wider than shoulder-width, and brace your core.
- Unrack the bar by rotating the safety hooks and hold it steady with arms extended.
- Lower the bar slowly and under control to your mid-chest or sternum.
- Pause briefly when the bar lightly touches your chest.
- Drive the bar upward by extending your elbows until your arms are fully locked out.
- Repeat for prescribed repetitions, then safely re-rack the bar.
Coaching Tips
Form Cues
- Tuck elbows slightly.
- Keep your feet planted.
- Drive through your chest.
- Control the descent.
Breathing
Inhale deeply and brace your core as you lower the bar, then exhale forcefully as you press the weight upward.
Tempo
3-0-1
Range of Motion
Lower the bar until it lightly touches the chest, and press until the elbows are fully extended but not locked out forcefully.
Safety
Safety Notes
- Always set the safety catches below your lowest anticipated range of motion.
- Do not rotate the bar out of the rack until you are properly positioned and stable.
Spotting
Not recommended; utilize the built-in safety catches or rails of the Smith machine to perform the exercise safely.
Common Mistakes
- Bouncing the bar off the chest.
- Letting the hips rise off the bench.
- Lowering the bar too high on the neck.
When to Avoid
- Acute shoulder pain or impingement.
- Wrist or elbow injuries exacerbated by fixed bar path.
Flexibility Needed
- Adequate shoulder internal rotation.
Build Up First
- Basic bench pressing stability.
Also known as
Bench Press (Smith Machine), Smith Bench Press
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