Smith Machine Bench Press

Chest, Triceps, Front DeltsSmith machine, bench

The Smith machine bench press targets your chest, triceps, and anterior delts. The fixed barbell path lets you focus on driving peak contraction in the target muscles while safely pressing heavy.

How to do it

1Center the bench directly under the bar and lie down so the bar aligns with your lower chest.

2Grab the bar slightly wider than shoulder-width, unhook it from the latches, and retract your shoulder blades.

3Lower the bar under control until it lightly touches your chest, tucking your elbows at roughly 45 degrees.

4Press the bar back up forcefully without fully locking out your elbows at the top.

Common mistakes

Flaring your elbows out to 90 degrees stresses the shoulder joints.

Lifting your glutes off the bench shifts the pressing angle and strains your lower back.

Bouncing the bar off your chest cuts muscle engagement and risks injury.

Breathing

Inhale as you lower the bar to your chest, and exhale on the effort as you press up.

Make it harder or easier

To make it easier, lighten the weight; to make it harder, slow down the eccentric phase to three or four seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.