Smith Bench Press
Description
The Smith machine bench press is a flat bench press performed using the Smith machine, which guides the bar in a fixed vertical path. The guided path removes the need for bar stabilization, allowing heavier loading and safer solo training. However, the fixed path can stress the shoulders differently than a free barbell.
Muscle Group
Equipment Required
Smith Bench Press Instructions
- Position a flat bench inside the Smith machine so the bar lowers to your mid-chest.
- Lie flat on the bench. Grip the bar slightly wider than shoulder-width with an overhand grip.
- Unrack the bar by rotating the safety catches.
- Lower the bar to your mid-chest under control over two seconds.
- Press the bar straight up by extending your elbows. The Smith guides the path.
- Lock out at the top. Squeeze your chest.
- Lower and repeat for the desired reps.
- Re-rack by rotating the safety catches at the top. Set safety stops at chest height.
Smith Bench Press Form & Visual
Smith Bench Press Benefits
- Guided bar path allows solo training safely
- Allows heavier loading than free-weight for some lifters
- Built-in safety catches
- Removes stabilization demand — isolates chest more
- Easy to set up
- Useful for beginners or hypertrophy focus
Smith Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
