How to Do the Smith Machine Bench Press
The Smith machine bench press uses a bar fixed to vertical rails, which removes the need to balance it. You can press hard for chest and triceps, and the hooks make it easy to rack. It's useful for beginners or for lifters training alone.
Log every set of your Smith Machine Bench Press in Superlift
Muscles worked
Primary
- Chest
Secondary
- Triceps
- Shoulders
How to do the Smith Machine Bench Press
- 1
Slide a flat bench into the machine so the bar lines up with your mid-chest.
- 2
Lie back with your eyes just under the bar.
- 3
Grip the bar slightly wider than shoulder width.
- 4
Pull your shoulder blades back and down.
- 5
Twist the bar off the hooks and lower it to your mid-chest.
- 6
Press it up until your arms are straight.
- 7
Twist the hooks to re-rack.
Form cues to remember
- Shoulder blades back and down
- Keep your wrists stacked over elbows
- Touch the bar low on your chest
- Drive your feet into the floor
Smith Machine Bench Press video tutorial
Common mistakes
Bench set too far forward or back
Adjust it so the bar lands over your mid-chest at the bottom.
Flared elbows
Tuck them to about 45–60 degrees from your torso.
Bouncing off the chest
Pause briefly or touch lightly and press smoothly.
Locking out hard
Stop just before elbow lockout to keep tension on the chest.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 seconds rest |
|---|---|
| Strength | 3–5 sets of 4–6 reps, 2–3 minutes rest |
| Endurance | 2–3 sets of 15–20 reps |
The rails don't prevent shoulder strain if your elbows flare or the bench is misplaced. Set the safety stops and avoid heavy sets on days your shoulders feel irritated.
Superlift for iPhone
Track your Smith Machine Bench Press and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Smith Machine Bench Press FAQ
Smith machine bench vs. barbell bench?
The Smith press is more stable and easier to learn. The free barbell demands more balance and works stabilizers more.
Is the Smith machine bench press easier?
Many lifters can load a similar or slightly different weight, but it's hard to compare because the machine counterbalances the bar. Track your own numbers on it.
Where should I position the bench?
Aim for the bar to touch the lower middle of your chest. If it lands near your neck or belly, slide the bench.
