Smith Machine Bench Press

Smith Machine Bench Press is a chest exercise and primarily targets the pectoral muscles. To a lesser degree, it also works the triceps and anterior deltoids.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Smith Machine Bench Press is a staple exercise in many strength training and hypertrophy programs, offering a controlled and stable environment to target the pectoral muscles, triceps, and anterior deltoids. Utilizing the guided bar path of the Smith Machine, this exercise minimizes the need for balance and stabilization, allowing lifters to focus on maximizing muscle activation and load. Ideal for both beginners and advanced athletes, the Smith Machine Bench Press can be a valuable addition to your routine, providing a safer alternative to free weight bench pressing while still delivering significant gains in muscle size and strength.

Execution

How to Execute the Smith Machine Bench Press

Setup

  1. Adjust the bench so that it is positioned under the Smith machine bar. Ensure the bench is flat and stable.
  2. Sit on the bench and lie back, positioning yourself so that the bar is directly above your chest.
  3. Grip the bar with a slightly wider than shoulder-width grip, ensuring your palms are facing forward.
  4. Unrack the bar by rotating your wrists to release the safety catches.

Execution

  1. Lower the bar slowly and under control to your mid-chest, keeping your elbows at a 45-degree angle to your body.
  2. Pause briefly when the bar touches your chest.
  3. Press the bar back up to the starting position by extending your arms, ensuring you do not lock out your elbows.
  4. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully re-rack the bar by rotating your wrists to engage the safety catches.
  2. Sit up slowly and ensure the bar is securely locked in place before standing up.

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