Smith Machine Bench Press
ChestCompoundPushSmith MachineBeginner
Bench press on the Smith machine with a guided bar path. Reduces the stabilization demand and lets you train more safely without a spotter.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Position the bench so the bar sits over your chest.
- 2.Set the bench slightly further back than with a free barbell.
- 3.Unlock by rotating your wrists.
- 4.Perform it just like the barbell press.
- 5.Lock the bar when you finish.
Common mistakes
- ●Positioning the bench the same as with a free barbell
- ●Not adjusting the starting height
- ●Using it as a permanent substitute for the free barbell
Proper technique
Ideal for beginners learning the pattern or for high-volume sets. The fixed path lets you focus on the muscle contraction.
Base exercise
← Barbell Bench PressVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Pectoralis major
Secondary
- Front deltoid
- Triceps brachii
- Serratus anterior