Smith Machine Bench Press

Muscles Worked

Primary

Chest

Secondary

TricepsShoulders

Quick Cues

1

Set up on the Smith rack

2

Touch your chest

3

Press explosively

4

Keep shoulder blades pinched

Equipment Needed

Smith MachineFlat Bench

Position the bench under the Smith machine bar so the bar lines up with your mid-chest.
Lie back and grip the bar slightly wider than shoulder-width.
Rotate the bar to unhook it and extend your arms fully.
Lower the bar slowly to your mid-chest.
Press the bar back up to full extension.
At the end of your set, rotate the bar to re-hook it on the catches.
Repeat for the desired number of repetitions.

Common Mistakes

Using the Smith Machine as a crutch for imbalanced pressing

Not adjusting the bench position correctly

Bouncing the bar off the chest

Pro Tips

The fixed bar path lets you focus on chest contraction

Arch slightly and keep your shoulder blades pinched on the pad

Use a closer grip to emphasize triceps

Your Progress

Variations

Barbell Bench Press

Machine Chest Press

Dumbbell Bench Press