Smith Machine Bench Press
A guided barbell press on a Smith machine that targets chest, front shoulders, and triceps to build upper body strength and hypertrophy; suited for beginners with built-in stability and safety.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Lats, Traps
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
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Lats
3/10Traps
3/10Upper Traps
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position a flat bench under the Smith machine bar aligned with your mid-chest. Lie back with feet flat on the floor, grip the bar slightly wider than shoulder-width, and unrack by rotating the bar off the hooks.
- Inhale and lower the bar controlled to your mid-chest with elbows at 45 degrees.
- Pause briefly as the bar touches your chest.
- Exhale and press the bar straight up to full arm extension without locking elbows.
- Maintain shoulder blades retracted and core braced throughout.
- Repeat for reps, then rotate bar to re-rack securely.
Coaching Tips
Form Cues
- Squeeze shoulder blades down
- Elbows at 45 degrees
- Drive through heels
- Chest up, ribs down
- Control the descent
Breathing
Inhale deeply during the lowering phase and exhale forcefully as you press the bar up, bracing your core on each rep.
Tempo
2-1-1
Range of Motion
Lower bar from full extension to lightly touching mid-chest, then press back to near-full arm extension without hyperextending elbows.
Safety
Safety Notes
- Always set safety stops just above chest level
- Start with light weights to master form
- Avoid bouncing or rapid uncontrolled reps
- Ensure bench is centered and stable
- Consult doctor for shoulder or wrist issues
Spotting
Spotting not required due to fixed bar path and safety stops; use machine hooks for solo training.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Arching back excessively
- Locking elbows at top
- Uneven grip or bar path
When to Avoid
- Acute shoulder impingement
- Wrist instability
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Full elbow extension
- Thoracic mobility for chest lift
Build Up First
- Basic pressing form knowledge
- Core bracing competency
- Grip strength for bar control
Also known as
Guided Bench Press, Machine Chest Press
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