How to Perform
Step by step instructions coming soon.
Smith machine bench press
Step by step instructions, muscle activation and variants for the Smith machine bench press.
MediumUpper chestMiddle chest
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.