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Smith bench press

Smith bench press

The smith bench press is a chest exercise performed on a smith machine, which provides a guided bar path for pressing movements. It primarily targets the pectorals, with secondary emphasis on the triceps and shoulders. The smith machine offers additional stability compared to a free-weight bench press, making it accessible for those with less experience or those seeking a safer alternative to heavy pressing.

The smith bench press is a chest exercise performed on a smith machine, which provides a guided bar path for pressing movements. It primarily targets the pectorals, with secondary emphasis on the triceps and shoulders. The smith machine offers additional stability compared to a free-weight bench press, making it accessible for those with less experience or those seeking a safer alternative to heavy pressing.

The smith bench press is a chest exercise performed on a smith machine, which provides a guided bar path for pressing movements. It primarily targets the pectorals, with secondary emphasis on the triceps and shoulders. The smith machine offers additional stability compared to a free-weight bench press, making it accessible for those with less experience or those seeking a safer alternative to heavy pressing.

How to Do the Smith bench press

How to Do the Smith bench press

How to Do the Smith bench press

Adjust the height of the smith machine bar to chest level. Lie flat on the bench with your feet firmly planted on the ground. Grip the bar with an overhand grip slightly wider than shoulder-width apart. Unrack the bar and lower it towards your chest, keeping your elbows tucked in. Pause for a moment when the bar touches your chest. Push the bar back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

Difficulty

Beginner

Category

Strength

Target Muscle

Pectorals

Pectorals

Secondary Muscles

triceps, shoulders

Equipment

Smith machine

Body Part

Chest

Related Exercises

Related Exercises

Archer push up

Assisted chest dip (kneeling)

Assisted seated pectoralis major stretch with stability ball

Assisted wide-grip chest dip (kneeling)

Band bench press

Band one arm twisting chest press

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Track what you eat, understand what you burn, and see your progress take shape.

Coming soon to iPhone. Get notified when we launch.