Smith Machine Bench Press
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The Smith Machine Bench Press is a barbell pressing exercise performed on a guided track for enhanced stability, primarily targeting the chest and shoulders while also engaging the triceps. It builds upper body pressing strength and muscle mass with reduced need for a spotter compared to free-weight benches. Ideal for intermediate lifters seeking controlled reps and progressive overload using just the Smith machine and bench.
How to Perform Smith Machine Bench Press
- 1Set the Smith machine bar to the desired height (just above your chest when lying down) and load appropriate weight plates. Adjust the bench to center it under the bar.
- 2Lie flat on the bench with your eyes directly under the bar. Plant your feet flat on the floor, hip-width apart, for stability.
- 3Grip the bar slightly wider than shoulder-width with palms facing forward. Unrack the bar by rotating it toward you and hold it straight over your mid-chest with arms extended.
- 4Take a deep breath in, brace your core, and slightly arch your lower back while keeping shoulders retracted and scapulae pinched.
- 5Inhale deeply, then lower the bar under control to touch lightly on your mid-chest (nipple line), keeping elbows at a 45-degree angle to your torso.
- 6Exhale forcefully as you press the bar straight up to the starting position, fully extending your arms without locking elbows.
- 7Repeat for desired reps, then rerack the bar by rotating it away from you at the top.
- 8Key form tips: Keep wrists straight and bar path vertical; avoid bouncing the bar off your chest or flaring elbows wide. Maintain controlled tempo—2-3 seconds down, explosive up. Stop if shoulders round forward.