How to do the Smith Machine Bench Press
- Lie on the bench with your feet flat and eyes under the bar.
- Grip the bar a bit wider than your shoulders, wrists aligned.
- Lower the bar to your chest, following the machine's path.
- Push the bar back up, straightening your arms completely.
Full technique — 8 steps
- Set a flat bench under the bar so it lowers comfortably to your chest line.
- Lie back with eyes under the bar, feet planted, and shoulder blades pulled together.
- Grip the bar slightly wider than shoulder width with wrists in line with your forearms.
- Unhook the bar and hold it over your chest with elbows extended.
- Inhale, tighten your stomach, and lower the bar straight down along the machine rails.
- Bring the bar to your chest without letting your shoulders roll forward or hips lift.
- Press the bar upward on the same fixed path until your elbows are straight.
- Finish with the bar directly over your chest and re-rack securely between sets.
Common mistakes
- Bench placed too far forward
- Shoulders rolling forward at bottom
- Bouncing bar off the chest
- Hips lifting off bench
- Wrists bending back excessively
Form cues
- Set bench to bar path
- Keep shoulders down and back
- Plant feet hard
- Lower straight down
- Keep wrists straight
Compared with similar variants
| Smith Machine Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Intermediate |
| Technique to learn | easy | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Shoulder | moderate | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Smith machine, Flat bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Push-Up Harder
- Resistance Band Standing Chest Press Same level
Barbell
- Barbell Floor Press Harder
- Barbell Spoto Press Harder
No equipment
- Outdoor Chest Press Easier
- Side to Side Push-Up Harder
Dumbbells
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Resistance Band Chest Press
- This exercise Smith Machine Bench Press
- Harder Dumbbell Bench Press
- Harder Barbell Bench Press
Too hard for now? Start with the Resistance Band Chest Press.
In ready-made workouts
- Easy comeback workout B30 min · Gym
Quick answers
What muscles does the Smith Machine Bench Press work?
Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 6/10.
Which joints does the Smith Machine Bench Press load?
Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.
When should I do the Smith Machine Bench Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.
How many sets and reps of the Smith Machine Bench Press?
Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.
What can I do instead of the Smith Machine Bench Press?
Resistance bands: Resistance Band Push-Up, Resistance Band Standing Chest Press. Barbell: Barbell Floor Press, Barbell Spoto Press. No equipment: Outdoor Chest Press, Side to Side Push-Up. Dumbbells: Single Arm Dumbbell Bench Press, Alternating Dumbbell Bench Press.
What is an easier version of the Smith Machine Bench Press?
Resistance Band Chest Press (Beginner).
What is a harder version of the Smith Machine Bench Press?
Dumbbell Bench Press (Beginner), Barbell Bench Press (Intermediate).
