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Smith Machine Bench Press

Learn how to properly perform the Smith Machine Bench Press with this complete demonstration video.

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What is the Smith Machine Bench Press?

The Smith Machine Bench Press is a variation of the traditional bench press, providing greater stability and safety through the Smith machine. It primarily targets the pectorals, triceps, and shoulders, offering an effective way to work the upper body.

How to properly perform the Smith Machine Bench Press

  1. Set up the Smith machine with the bar at a comfortable height.
  2. Lie on the bench beneath the bar, with your feet flat on the ground.
  3. Grasp the bar with a grip slightly wider than shoulder-width apart.
  4. Lift the bar off the rack and lower it to your chest, keeping your elbows at a 90-degree angle.
  5. Push the bar back up to the starting position by extending your arms.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Chest:

Single Arm Scapula Push-upFlat Dumbbell FlyesBand Chest Fly

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