Exercise guide · Chest

Smith Machine Bench Press

A flat bench press on a Smith machine where the bar moves on fixed rails, giving extra stability for pressing.

  • Targets: Chest
  • Equipment: Machine
  • Type: Compound
Smith Machine Bench Press exercise illustration showing the movement position

Step by step

How to do the Smith Machine Bench Press

  1. Position a flat bench so the bar lines up with mid-chest.
  2. Unrack the bar and lie back with feet flat.
  3. Grip slightly wider than shoulders, wrists straight, shoulder blades squeezed.
  4. Lower the bar with control to lower chest or sternum.
  5. Press straight up without locking elbows aggressively.
  6. Re-rack by rotating the bar onto the hooks.

Form cues

  • Bar stays over mid-chest
  • Elbows about 45° from torso
  • Drive through your feet
  • Controlled touch on the chest

Common mistakes

  • Bench too far forward or back on the bar path
  • Bouncing the bar off the chest
  • Flaring elbows straight out
  • Lifting hips off the bench

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Always rotate the bar fully onto the hooks to re-rack; use safety catches when training heavy.

Alternatives

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