Smith Machine Bench Press.

How to do it.

1. Step 01

   Set the bench so the bar lines up with mid chest

2. Step 02

   Grip the bar slightly wider than shoulder width

3. Step 03

   Unrack and lower the bar to the lower chest under control

4. Step 04

   Keep elbows tucked around 45 degrees

5. Step 05

   Press the bar up until arms are nearly locked

6. Step 06

   Rotate the hooks to rack safely at the end

Pro cues.

• Use the fixed path to push closer to failure safely

• Keep shoulder blades pinned back and down

• Do not bounce the bar off the chest

Questions, answered.

What is the Smith Machine Bench Press?

Guided barbell press building chest pressing strength with a fixed bar path.

What muscles does the Smith Machine Bench Press work?

The Smith Machine Bench Press primarily works your chest. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Smith Machine Bench Press?

You need a Smith machine and a bench to perform the Smith Machine Bench Press.

How many sets and reps should I do for the Smith Machine Bench Press?

A typical prescription for the Smith Machine Bench Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Smith Machine Bench Press good for beginners?

Yes. The Smith Machine Bench Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.