Smith Machine Bench Press
EquipmentSmith Machine, Bench
TypeCompound
DifficultyBeginner
Primary:Chest
Secondary:Front Delts, Triceps
Tertiary:Upper Back, Traps
Stabilizer:Core, Rear Delts, Side Delts
📋 How to Perform
- Set up the smith machine bench press by placing a flat bench in the smith machine. Lower the bar and add the weight you want to use.
- Lay back on the bench so that your middle chest is level with the bar.
- Your feet should be firmly planted on the floor for support. Grasp the bar with hands wider than shoulder width.
- Unrack the bar and slowly lower the weight down until the bar is about one inch off your chest.
- Pause, then slowly raise the bar up as far as possible without locking your elbows.
- Repeat this movement for desired reps.
⚠️ Common Mistakes to Avoid
- Positioning the bench so the bar lands near the neck, which forces flared elbows on the fixed bar path.
- Skipping the safety stops, which leaves nothing to catch the bar if a rep fails on the fixed rails.
- Unracking with the shoulders rolled forward, which shifts stress from the chest onto the shoulder joints.
