Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Smith Machine Bench Press Instructions

  1. Set up the smith machine bench press by placing a flat bench in the smith machine. Lower the bar and add the weight you want to use.
  2. Lay back on the bench so that your middle chest is level with the bar.
  3. Your feet should be firmly planted on the floor for support. Grasp the bar with hands wider than shoulder width.
  4. Unrack the bar and slowly lower the weight down until the bar is about one inch off your chest.
  5. Pause, then slowly raise the bar up as far as possible without locking your elbows.
  6. Repeat this movement for desired reps.

Smith Machine Bench Press Tips

  • Keep the rep timing slow and control the weight throughout the set.
  • Do not "bounce" the bar off your chest.
  • Don't lock your elbows out at the top of the movement.
  • Use a wider than shoulder-width grip so that the emphasis is placed on your chest and not front shoulder muscles.