Smith Machine Bench Press
A bench press on a fixed track with safety stops, so you can press heavy and to failure without a spotter.
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Muscles worked
Target
Also works
- Equipment
- Machine, Smith machine, Flat bench
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1 s
How to do the smith machine bench press
- 1Set a flat bench under the bar so it lines up with your lower chest, and set the safety stops just above chest height.
- 2Lie back, plant your feet and grip the bar a little wider than shoulder width.
- 3Squeeze your shoulder blades together, twist the bar off the hooks and lower it to your lower chest.
- 4Press straight up until your arms are straight, then re-hook the bar at the end of the set.
When to pick it: Pick it when you train alone and want to push a press close to failure safely, or as a steadier press while you learn the movement.
Form cues
- Bar lines up with the lower chest
- Shoulder blades pinned back
- Elbows about 45–70° from your sides
Common mistakes
- Setting the bench so the bar comes down over the neck or the belly
- Flaring the elbows straight out
- Skipping the safety stops
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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