Chest · Mid chest · Machine
Smith Machine Bench Press
The Smith machine bench press is a bench press with the bar fixed on vertical rails. The rails and hooks let you train alone and stop at any point, which makes it a common choice for hard sets without a spotter.
How to
Machine- 1 Set the bar over mid-chest, lie back and unhook it.
- 2 Lower to mid-chest with elbows at ~45°.
- 3 Press to lockout and rack by twisting the hooks back.
Tips
- Set the bench so the bar touches mid-chest, not the neck, before loading it.
- Set the safety stops just above chest height at the bottom.
- The bar path is fixed, so the weights do not compare with a free bench press; track them separately.
Common mistakes
- Bench too far up or down, so the bar lands on the neck or belly.
- Letting the elbows flare because the machine holds the balance.
- Racking by pushing forward instead of twisting the hooks.
Muscles worked
Main
- Chest
Also working
- Front delts
- Triceps
Breathing and bracing
Breathe in and brace before lowering, breathe out after the hardest part of the press.
Sets and reps
- Muscle size
- 3–4 sets of 6–12 reps, 2 min rest
- Strength
- 3–4 sets of 5–8 reps, 3 min rest
Setup
- 1 Place a flat bench under the bar so the bar lowers to mid-chest.
- 2 Set the safety stops just above your chest at the bottom.
- 3 Lie down, plant the feet and set the shoulder blades back and down.
- 4 Grip slightly wider than shoulder-width and twist the bar off the hooks.
Technique in detail
- Lower the bar straight down to mid-chest, elbows at about 45–60°.
- Touch lightly and press back to straight arms.
- Keep the upper back pressed into the bench.
- Twist the bar back onto the hooks at the top of the last rep.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is it worse than the barbell bench press?
It trains the chest well. The fixed path means less balance work, so the numbers do not compare with a free bench press.
Why does it feel easier?
The rails steady the bar, and many Smith bars are counterbalanced to weigh less than 20 kg. Check the plate on your machine.
Where should the bench go?
Lower the empty bar first and move the bench until the bar touches mid-chest, not the neck or the belly.
Log it in Volu(me)
Add Smith Machine Bench Press to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.