About this exercise
The Smith machine bench press targets the chest, triceps, and front shoulders, with the guided bar path letting you press heavier loads safely even without a spotter.
Smith machine bench press
Step by step instructions, muscle activation and variants for the Smith machine bench press.
MediumUpper chestMiddle chest
How to Perform
- Lie on a flat bench positioned under the bar in the Smith machine
- Grip the bar slightly wider than shoulder-width
- Unrack the bar and hold it above your chest with your arms extended
- Lower the bar slowly to your mid-chest
- Press the bar back up until your arms are fully extended
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Smith machine bench press
The Smith machine bench press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.