Smith Machine Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Triceps

Holds

• Serratus Anterior

Equipment

• Smith Machine
• Flat Bench

Technique

1. Place a flat bench under the Smith machine so the bar lines up with your mid-chest.
2. Set the safety stops just above chest height when you lie down.
3. Lie down, plant your feet and pull your shoulder blades together.
4. Grip the bar slightly wider than your shoulders, twist it off the hooks and straighten your arms.
5. Lower the bar to your mid-chest, then press back up to straight arms.
6. Twist the bar back onto the hooks after the last rep.

Cues

• Keep the shoulder blades pinned and the feet planted.
• Keep wrists stacked over elbows.

Common mistakes

• Setting the bench so the bar lands on the neck or the belly.
• Bouncing the bar off the chest.
• Skipping the safety stops.

Variations

• Smith Machine Close-Grip Bench Press
• Smith Machine Decline Bench Press
• Smith Machine Decline Close-Grip Bench Press
• Smith Machine Decline Reverse-Grip Bench Press
• Smith Machine Decline Wide-Grip Bench Press
• Smith Machine Incline Bench Press
• Smith Machine Incline Reverse-Grip Bench Press
• Smith Machine Reverse-Grip Bench Press
• Smith Machine Wide-Grip Bench Press

Alternatives

• Barbell Bench Press
• Machine Chest Press
• Dumbbell Bench Press