Smith Machine Bench Press: How-to, Tips & More
The Smith Machine Bench Press is a beginner compound exercise for your chest. You do it with smith machine and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Smith Machine Bench Press
- Set a flat bench under the smith bar so it lines up with your mid chest.
- Grip a little wider than shoulder width and unhook the bar.
- Lower it to your mid chest.
- Press it back up and lock out.
Smith Machine Bench Press tips
- The fixed path lets you push hard without a spotter.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Smith machine, Bench
Type
Compound
Smith Machine Bench Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Smith Machine Bench Press work?
The Smith Machine Bench Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Smith Machine Bench Press good for beginners?
Yes. The Smith Machine Bench Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Smith Machine Bench Press?
You need smith machine and bench.
Add Smith Machine Bench Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon