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Smith Machine Bench Press

Equipment: Smith Machine

Smith Machine Bench Press
Primary Muscles
  • Pectoralis Major Clavicular Head
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Deltoid Anterior
  • Triceps Brachii

The Smith machine bench press targets the chest, triceps, and shoulders. Here’s how to do it:

  1. Position a bench under the Smith machine and adjust the barbell to chest height.
  2. Lie on the bench with your feet flat on the floor, gripping the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Unrack the bar and lower it to your chest, keeping your elbows at a 45-degree angle to your body.
  4. Press the bar back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

Smith Machine Bench Press – Stable, Controlled Chest Training

The Smith machine bench press offers a more guided version of the classic bench press, allowing you to train with confidence even without a spotter. While it reduces stabilizer demand, it can help you focus on chest activation and manage heavier loads safely.

What Is the Smith Machine Bench Press?

Also called:

  • Smith Press
  • Guided Bar Bench Press

This exercise is performed lying on a flat bench positioned under a Smith machine barbell. Because the bar is fixed in a straight path, it provides more control and safety, especially for hypertrophy-focused training.

Why Include It?

  • Increases chest training volume with less focus on balance
  • Helps you train safely without a spotter
  • Allows precise bar path control and load management
  • Great for beginners, those recovering from injury, or anyone chasing hypertrophy

A 2020 study from PLOS ONE found that Smith machine bench presses resulted in slightly more upper chest activation than free-weight versions when performed at moderate incline — though overall stabilizer involvement was lower.

Programming Advice

Best placement: As a main or secondary pressing movement on chest or push days.

Rep ranges:

  • Strength: 5–8 reps
  • Muscle growth: 8–12 reps

Example:

  • 3–4 sets of 8–10 reps at a slow, controlled tempo

💡 Use Auto Progression to ensure steady load increases inside the Volym App.

Equipment:

  • Smith machine
  • Adjustable or flat bench

Common Mistakes to Avoid

❌ Wrong Bench Positioning

Lining the bench too far forward or back shifts the focus away from the chest. Fix: Align your mid-chest directly under the bar's resting path.

❌ Elbows Flaring Too Wide

Increases shoulder strain. Fix: Keep elbows at a ~45° angle relative to your torso.

❌ Locked Elbows at the Top

Slams the joints and removes tension. Fix: Extend until just short of full lockout.

❌ Bouncing the Bar

Using momentum reduces chest loading. Fix: Pause briefly at the bottom and push smoothly up.

Pro Tips for Better Performance

  • Adjust the bench angle slightly upward (15–30°) to shift focus to upper chest
  • Keep shoulder blades retracted and glutes planted throughout
  • Exhale on the press, inhale on the descent
  • Focus on pressing through your palms, not wrists

Related Exercises

Incline Barbell Bench PressDumbbell Bench PressMachine Chest FlyPush-UpCable Bench PressWeighted Chest Dip
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