Smith Machine Bench Press

Smith Machine Bench Press

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders, Triceps
Equipment Barbell, Machine
Emphasis Compound
Type Push

Smith Machine Bench Press Instructions

  • Firmly plant your heels into the ground with your shins roughly perpendicular to the floor.
  • Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench.
    • This creates a stable shoulder position to press from.
  • Grip the barbell slightly wider than shoulder width
    • Try to ‘break the bar’ in half as you grip it, this will create lat and upper back tightness.
  • Control the descent, properly loading your chest and triceps while keep your shoulders and trunk braced.
  • Still continue to ‘break the bar’ apart as you press up, this will keep your form locked in.


  • Do not bounce the weight off your chest
  • Since it is a Smith Machine, the bar path will be fixed. Meaning, you can load the barbell a bit more than normal.
  • You always want to be in control of the barbell. Do not fling the barbell up and down the machine.
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