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.