Smith Machine Bench Press
The Smith Machine Bench Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Smith Machine Bench Press
- 1
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2
As you breathe in, come down slowly until you feel the bar on your middle chest.
- 3
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- 4
Repeat the movement for the prescribed amount of repetitions.
- 5
When you are done, lock the bar back in the rack.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Smith Machine Bench Press work?
The Smith Machine Bench Press primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Smith Machine Bench Press good for beginners?
Yes, the Smith Machine Bench Press is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Smith Machine Bench Press?
You need machine to perform the Smith Machine Bench Press. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
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