Smith machine bench press

Chest

🔧 smith machine ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

To perform the Smith machine bench press, position a flat bench beneath the machine's bar and adjust the weight accordingly. Lie back on the bench, ensuring your upper chest aligns directly beneath the bar, and plant your feet firmly on the floor for stability. With your hands spaced wider than shoulder-width apart on the bar, carefully lower the weight until it hovers approximately an inch above your chest, then press it back up to a full, but not locked, arm extension.

Muscles Worked

Pectoralis major

Secondary: Triceps, Front delt

Tips

Focus on a deliberate, controlled tempo throughout the entire exercise. Avoid allowing the bar to rebound off your chest during the lowering phase. Refrain from fully extending your elbows at the peak of the lift. A hand position broader than shoulder width will shift the focus to your pectoral muscles.

Similar exercises

Smith machine incline bench press Chest · 🔧 smith machine 3/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Dumbbell bench press Chest · 🔧 Dumbbells 3/10 Smith machine close grip bench press Chest · 🔧 Smith Machine, Flat Bench 3/10 Smith machine decline bench press Upper arms, Shoulders · 🔧 Smith Machine, Decline Bench 3/10 Cable bench press Chest · 🔧 cable machine 2/10 Smith machine wide grip bench press Shoulders, Upper arms · 🔧 Smith Machine, Flat Bench 3/10 Smith machine reverse grip bench press Upper arms, Shoulders · 🔧 Smith Machine, Flat Bench 3/10

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