Smith Machine Bench Press
Muscles worked
Instructions
- 1Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2As you breathe in, come down slowly until you feel the bar on your middle chest.
- 3After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, lock the bar back in the rack.
About Smith Machine Bench Press
The Smith machine bench press guides the bar on vertical rails, which fully stabilises the path. Lying on a bench set under the bar, you lower to the lower chest then push, without having to balance the load. This safety lets you push heavy or close to failure without a spotter, thanks to the safety catches you engage with a twist of the wrist. It is a good choice for targeting the chest while focusing on the load rather than balance, or for training alone with confidence. Position the bench so the bar descends to lower-chest level, and engage the safeties at the first sign of trouble.
check_circleBenefits
- check_circleStabilizes the bar for safe pushing
- check_circleLets you train heavy without a spotter
- check_circleMakes it easier to focus on the chest contraction
lightbulbExecution tips
- lightbulbPosition the bench so the bar tracks to the chest
- lightbulbUse the safety hooks as a backstop
- lightbulbKeep the shoulder blades retracted despite the guided path
- lightbulbControl the descent without resting on the stops
warningCommon mistakes
- warningMispositioning the bench so the bar lands in the wrong spot
- warningRelying on the guided path and losing core tension
- warningBouncing off the safety stops
- warningNeglecting the deliberate contraction of the chest
helpFrequently asked questions
Smith machine or free barbell?expand_more
The Smith is safer and more stable, but the free barbell recruits more stabilizers and builds more transferable strength.
Can I build strength on the Smith?expand_more
Yes, it lets you load heavy safely, though carryover to the free barbell remains partial.
Can you really gain strength on the Smith machine?expand_more
Yes, you can gain strength on the movement itself, but part of the stabilising work is removed. The strength transfers a bit less to the free bar. The Smith is ideal for pushing heavy solo; keep some free-bar work if functional strength is your goal.
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