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All exercises

Smith bench press

Beginner

Smith bench press is a compound smith machine exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the height of the smith machine bar to chest level.
  2. 2Lie flat on the bench with your feet firmly planted on the ground.
  3. 3Grip the bar with an overhand grip slightly wider than shoulder-width apart.
  4. 4Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
  5. 5Pause for a moment when the bar touches your chest.
  6. 6Push the bar back up to the starting position, fully extending your arms.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell bench pressDumbbell
  • Barbell bench pressBarbell
  • Cable bench pressCable
  • Cable seated chest pressCable
  • Smith incline bench pressSmith machine
  • Drop push upBodyweight

Harder variations

  • Band one arm twisting chest pressResistance band
  • Dumbbell one arm decline chest pressDumbbell
  • Dumbbell one arm incline chest pressDumbbell
  • Barbell bench pressBarbell
Logged today · 3 min restSmith bench press

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  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band