Chest · Smith machine
Smith Machine Bench Press
The Smith machine bench press is a compound upper-body exercise that guides the barbell along fixed vertical or slightly angled tracks. It primarily targets the pectoralis major, anterior deltoids, and triceps, serving as an effective mass-builder that can be safely pushed to muscular failure without a spotter.
- Muscles
- Chest
- Equipment
- Smith machine
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on a bench positioned under the Smith machine.
- Adjust the bench so that the bar is directly above your chest.
- Grasp the bar with a grip slightly wider than shoulder-width, palms facing forward.
- Unrack the bar and lower it to the middle of your chest, keeping your wrists straight and elbows close to your body.
- Inhale and brace your core. Exhale as you press the bar up, extending your arms fully.
- Focus on using your chest, shoulders, and triceps to lift the weight.
- Control the movement both while lowering and lifting the bar.
Common mistakes
- Flaring your elbows out at a direct 90-degree angle increases shear force across the delicate rotator cuff and shoulder capsule.
- Misaligning the bench relative to the bar track places the shoulders in a compromised, unnatural pressing position.
- Bouncing the bar off the sternum relies on momentum instead of muscle tension and risks bruising the rib cage.
- Neglecting to set the safety stoppers removes the built-in fail-safe against getting pinned by the weight.
Tips
- Position the safety catches just below the bottom of your range of motion so you can safely rack the weight in an emergency.
- Tuck your elbows to roughly 45 to 75 degrees relative to your torso to protect your shoulders under heavy loads.
- Keep your shoulder blades retracted and depressed against the bench surface throughout the entire set to maximize pectoral engagement.
Sets and reps
For muscle growth, aim for 3–4 sets of 8–12 reps with 90–120 seconds of rest between sets. If training for strength, perform 3–5 sets of 4–6 reps with 2–3 minutes of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the Smith machine bench press compare to the free-weight barbell bench press?
The Smith machine eliminates the need to stabilize the bar in multiple planes, which isolates the chest more directly but trains fewer stabilizing muscles.
Can the Smith machine bench press cause shoulder pain?
Pain typically results from improper bench placement or excessive elbow flare; if discomfort or sharp pain persists, stop the exercise and consult a specialist.
