Chest exercise
Smith Machine Bench Press
Flat press with the Smith machine's guided bar.
- Primary muscleChest
- Also worksTriceps
- EquipmentMachine and bench
- TypeCompound
- MovementHorizontal push
- LevelBeginner
- Chest
- Triceps
- Machine and bench
How to do the Smith Machine Bench Press
4 steps, in the order you do them.
- Place a flat bench under the Smith machine bar so it lowers to the middle of your chest.
- Grip the bar slightly wider than your shoulders, squeeze your shoulder blades together, and unrack it.
- Lower with control until the bar touches your chest.
- Press until your arms are fully extended, then rack the bar when you finish.
Muscles worked
Alternatives to the Smith Machine Bench Press
They work the chest with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More chest exercises
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Frequently asked questions
What muscles does the Smith Machine Bench Press work?
The Smith Machine Bench Press works mainly the chest. It also works the triceps and the front delts.