Smith Bench Press

Smith Bench Press


This exercise involves lying on a bench and lifting a barbell from the rack, lowering it to the chest, and then pushing it back up to the starting position. The barbell is attached to a fixed track, allowing for more stability and control during the movement.

Muscle Group

Equipment Required

Smith Bench Press Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Slowly lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
  5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
  6. Repeat for the desired number of repetitions.
  7. When finished, carefully rack the barbell back onto the rack.

Smith Bench Press Form & Visual

Smith Bench Press

Smith Bench Press Benefits

  • Strengthens chest muscles
  • Improves upper body pushing strength
  • Engages triceps and shoulders as secondary muscles
  • Can be modified for different variations and muscle targeting
  • Assists in building overall upper body mass and definition

Smith Bench Press Muscles Worked

  • Pectoralis major (chest)
  • Anterior deltoids (front shoulders)
  • Triceps brachii (back of upper arms)
  • Coracobrachialis (upper arm muscle)

Smith Bench Press Variations & Alternatives

  • Incline Smith Bench Press
  • Decline Smith Bench Press
  • Close-Grip Smith Bench Press
  • Wide-Grip Smith Bench Press
  • Reverse-Grip Smith Bench Press
  • Paused Smith Bench Press
  • Smith Floor Press
  • Smith Machine Push-Up