Smith Machine Bench Press

A machine-guided horizontal press targeting the chest, front delts, and triceps. Useful for lifters wanting a fixed bar path and stable setup.

Also known as: Smith bench press, Smith machine chest press, Smith press, Smith machine bench, SM bench press

Beginner Compound Smith machineFlat bench

How to do the Smith Machine Bench Press

  1. Set a flat bench under the bar so it lowers comfortably to your chest line.
  2. Lie back with eyes under the bar, feet planted, and shoulder blades pulled together.
  3. Grip the bar slightly wider than shoulder width with wrists stacked over your forearms.
  4. Unhook the bar and hold it over your chest with elbows extended.
  5. Inhale, brace your torso, and lower the bar straight down along the machine rails.
  6. Bring the bar to your chest without letting your shoulders roll forward or hips lift.
  7. Press the bar upward on the same fixed path until your elbows are straight.
  8. Finish with the bar stacked 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 shoulder blades pinned
  • Plant feet hard
  • Lower straight down
  • Lock in wrist position

Substitutes & similar

Barbell Bench Press ▶
Barbell Bench Press Barbell Intermediate
Push-Up ▶
Push-Up Beginner
Dumbbell Bench Press ▶
Dumbbell Bench Press Dumbbells Beginner
Machine Chest Press ▶
Machine Chest Press Chest press machine Beginner
Dumbbell Flye ▶
Dumbbell Flye Dumbbells Beginner
Barbell Incline Bench Press ▶
Barbell Incline Bench Press Barbell Intermediate