Smith Bench Press

Smith Bench Press

The Smith Bench Press is a compound exercise that primarily targets the muscles in your chest, shoulders, and triceps. It is a variation of the traditional barbell bench press, but with the added advantage of a guided barbell on a fixed vertical path. This exercise is commonly performed on a Smith machine, which provides stability and support during the movement. The Smith Bench Press is great for individuals looking to build upper body strength and muscle mass. By stabilizing the weight and controlling the range of motion, this exercise allows you to focus on proper form and technique, reducing the risk of injury. It also helps to improve muscular symmetry and balance by engaging both sides of the body equally. To get the most out of the Smith Bench Press, it's important to set up the equipment correctly. Adjust the bench to a height that allows your feet to be flat on the ground and maintain a neutral spine throughout the movement. Grip the bar slightly wider than shoulder-width apart, and unrack the bar by straightening your arms. Slowly lower the bar towards your chest, keeping your elbows at a 90-degree angle, and then press it back up to the starting position, fully extending your arms. Incorporating the Smith Bench Press into your workout routine can be done by performing 3-4 sets of 8-12 repetitions with a challenging weight. Remember to warm up properly before starting any exercise and listen to your body to avoid overexertion. As always, maintain proper breathing throughout the movement and focus on engaging the targeted muscles. While the Smith Bench Press is a beneficial exercise, it's important to incorporate a variety of exercises into your routine to train all aspects of your upper body. Consulting with a fitness professional can help you develop a well-rounded program that suits your specific goals and needs.


  • Start by setting up the Smith machine with an appropriate amount of weight on the bar.
  • Sit on the bench with your back flat against the backrest and your feet planted firmly on the ground.
  • Position yourself so that the bar is at chest level, just below your nipples.
  • Grip the bar with your palms facing away from you, slightly wider than shoulder-width apart.
  • Unrack the bar by lifting it up and bringing it out of the rack, ensuring that your arms are fully extended.
  • Lower the bar slowly towards your chest, while keeping your elbows at a 90-degree angle and your back flat against the bench.
  • Pause for a second when the bar touches your chest, and then push the bar back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Once you have finished your set, safely re-rack the bar on the Smith machine.

Tips & Tricks

  • 1. Proper form is essential in the Smith Bench Press. Make sure your back is flat against the bench, feet firmly planted on the ground, and grip the barbell with a comfortable hand position.
  • 2. Start with a weight that allows you to perform the exercise with good technique. Focus on gradually increasing the weight as you gain strength and confidence.
  • 3. Warm up properly before attempting heavy sets. This can include dynamic stretches, foam rolling, or light cardio to increase blood flow to the muscles.
  • 4. Incorporate variations of the Smith Bench Press, such as incline bench press or close grip bench press, to target different muscle groups and avoid plateaus.
  • 5. Engage your core muscles throughout the exercise. This will provide stability and prevent excessive arching of the lower back.
  • 6. Breathe correctly by inhaling on the descent and exhaling on the exertion phase (when pushing the barbell up). This helps maintain stability and power output.
  • 7. Consider using a spotter, especially when lifting heavy weights. They can ensure your safety and assist you in completing the last few reps.
  • 8. Gradually increase the range of motion as your flexibility improves. This can be done by adjusting the height of the Smith machine's safety catches.
  • 9. Pay attention to your grip width. A wider grip will emphasize the chest muscles, while a narrower grip will target the triceps more.
  • 10. Rest and recover between sets to maximize strength gains. Aim for 1-2 minutes of rest between each set.


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