Smith Machine Bench Press
A flat bench press performed on a Smith machine, where the guided bar path allows focused chest work with built-in safety catches.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Place a flat bench under the Smith bar so it lines up with your mid-chest, lie back and grip slightly wider than shoulder width.
Rotate the bar to unhook it from the safety catches.
Lower the bar under control to the mid-chest.
Press it back up to straight arms.
Rotate the bar back onto the hooks after the final rep.
Breathing: Inhale while lowering, exhale while pressing.
Coaching tips
Line the bar up with the mid-chest
Shoulder blades pinned
Control the bottom
Common mistakes
Bench positioned so the bar lands on the neck or belly
Bouncing off the chest
Not setting the safety stops
Safety notes
Set the adjustable safety stops just below chest level before starting.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.