The smith bench press is a chest exercise performed on a smith machine, which provides a guided bar path for pressing movements. It primarily targets the pectorals, with secondary emphasis on the tricep and shoulders. The smith machine offers additional stability compared to a free-weight bench press, making it accessible for those with less experience or those seeking a safer alternative to heavy pressing.
Also Works
TricepsShoulders
How to Perform
1
Adjust the height of the smith machine bar to chest level.
2
Lie flat on the bench with your feet firmly planted on the ground.
3
Grip the bar with an overhand grip slightly wider than shoulder-width apart.
4
Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
5
Pause for a moment when the bar touches your chest.
6
Push the bar back up to the starting position, fully extending your arms.
7
Repeat for the desired number of repetitions.
Pro Tips
•Position the bench so the bar path travels straight down to your mid-chest, not your neck or belly.
•Keep your shoulder blades squeezed together and your back slightly arched for a stable pressing position.
•Lower the bar to touch your chest on every rep for full range of motion.
Common Mistakes
•Positioning the bench too far forward or back relative to the bar path, causing the bar to track over the neck or stomach.
•Flattening the back completely against the bench instead of maintaining a slight natural arch.
•Bouncing the bar off the chest to generate momentum.