Smith Machine Bench Press

Exercise / Chest

Smith Machine Bench Press overview

The Smith Machine Bench Press is a popular compound exercise that targets the chest, shoulders, and triceps. Utilizing the Smith Machine provides stability and control during the movement, making it a valuable addition to your strength training routine. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Smith Machine Bench Press in your workout routine.

The Smith Machine Bench Press engages the chest, shoulders, and triceps, promoting overall upper body strength and muscle development.

Smith Machine Bench Press how to perform

  • Step 1: Set up a flat bench beneath the Smith Machine bar, ensuring it is securely locked in place.
  • Step 2: Lie on the bench with your eyes directly under the bar, feet flat on the floor.
  • Step 3: Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  • Step 4: Unrack the bar and lower it to your mid-chest, keeping elbows at a 90-degree angle.
  • Step 5: Press the bar back up to the starting position, fully extending your arms.


Perform each repetition with controlled movements, maintaining proper form and a full range of motion.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Ensure the Smith Machine bar is securely locked in place.
  • Keep your back, buttocks, and head firmly planted on the bench.
  • Control the descent of the bar to maximize muscle engagement.
  • Breathe in as you lower the bar and exhale as you press it back up.


  1. Close-Grip Smith Machine Bench Press: Place hands closer together to target the triceps.
  2. Wide-Grip Smith Machine Bench Press: Widen your grip for increased focus on the chest.
  3. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.
  4. Incline Smith Machine Bench Press: Adjust the bench to an incline position for upper chest emphasis.