Smith Machine Bench Press

Target Muscle: Chest Triceps
Equipment: Smith Machine
Level: Beginner
Smith Machine Bench Press

The Smith Machine Bench Press is a chest-building staple that allows you to train the pectorals, anterior deltoids, and triceps with added safety and control. By removing the stabilization demands of a free barbell, the Smith machine lets you focus entirely on the mind-muscle connection in your chest. This makes it particularly valuable for hypertrophy training, where you want to push past failure without needing a spotter. It’s also excellent for those returning from shoulder injuries, as the controlled path reduces unexpected joint stress.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Place an adjustable bench flat under the Smith machine bar, aligning it so the bar descends to your lower chest

  2. Step 2

    2. Load weight plates and lie back on the bench with eyes roughly aligned under the bar

  3. Step 3

    3. Grip the bar slightly wider than shoulder-width with a pronated (overhand) grip

  4. Step 4

    4. Unrack by rotating the bar, lower it under control to your lower chest — about 1-2 inches above your sternum

  5. Step 5

    5. Touch lightly (do not bounce off the chest), then press explosively upward to just short of full elbow lockout

  6. Step 6

    6. Keep your shoulder blades retracted and feet planted on the floor throughout the movement

Pro Tips

  • Position the bench so the bar lands on your lower chest, not your neck or upper abdomen. A slight arch in the lower back is acceptable and helps protect shoulders. Keep elbows at a 45-60° angle from your torso — flaring them directly out to the sides increases shoulder injury risk. For incline bench press on the Smith machine, angle the bench to 30° and adjust bar path to land on upper chest.