Strength · Recomp guide

Smith Machine Bench Press

The smith machine bench press is a beginner strength exercise for your chest, using machine.

Main muscles
Chest
Also works
Shoulders, Triceps
Equipment
Machine
Level
Beginner
Smith Machine Bench Press, starting position
Start
Smith Machine Bench Press, end position
Finish

Setup

Set a flat bench under the Smith bar so it lines up with your lower chest. Grip a little wider than your shoulders.

How to do it

  1. Unhook the bar and press it to straight arms.
  2. Lower it to your lower chest with elbows at about 45 degrees.
  3. Touch lightly.
  4. Press back up.

Coaching cues

  • Shoulder blades pinned back.
  • Feet flat on the floor.

Common mistakes

  • Bench in the wrong spot so the bar lands on your neck or stomach.
  • Forgetting to set the safety stops.

Alternatives to the smith machine bench press

Smith Machine Incline Bench Press Machine Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells Dumbbell fly Dumbbells, Flat bench