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Home > Build Chest Muscles > Smith Machine Bench Press

Smith Machine Bench Press

The smith machine bench press is unique in a few different ways from the standard barbell bench press and includes benefits such as:

  • No spotter required – A standard bench press would almost always require a spotter or somebody supervising the exercise but due to the smith machines various series of lock off points, a weight lifter can if need be hook the bar at any point if in trouble, avoiding any incident.
  • A greater lift potential – The barbell itself is fixed between 2 steel rails which gives good stability during the press and also knowing that you can rack the bar at any point gives you the confidence to load more weight.


disclaimer advice

SMITH MACHINE BENCH PRESS
Exercise Type Primary Movers Secondary Movers
Compound /
Machine 		Pectorals Front Delts, Triceps
Exercise Description:

1). Lie on the bench face up and position yourself so that the bar is directly over your upper chest. Grip the bar with your hands a little over shoulder width apart.

2). Lift the bar off the rack and lower under control down to your chest.

3). Press the bar back to the start position avoiding locking the elbows out.

Video:
Exercise Tips:

  • When performing the smith machine bench press, it's very important to position your body correctly. Unlike a regular bench press, the smith machine has little give in the way the bar moves so ensure that the bar is above your upper chest muscles to avoid unwanted strain on your shoulder joints.

  • When lowering the bar, avoid it touching your chest as this also can put pressure and strain on the shoulder joints not to mention put you in a difficult position if you're unable to press the bar up again! You should aim to have a gap of around 6 inches between the bar and your chest.

    • Exercise Variations:

  • Incline Smith Machine Bench Press – For this exercise, set the bench to an incline position which focuses on the upper pectorals. Set the weight light to start and gradually increase.

  • Decline Smith Press – Similar to above, decline the bench on this exercise to work the lower pectorals.


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