Smith Machine Bench Press

A bench press variation in the Smith machine, where the guided bar path adds stability for the chest.

How to do it

1. Lie on a flat bench set inside a Smith machine.
2. Grip the bar slightly wider than shoulder-width and unrack it.
3. Lower the bar under control to your mid-chest.
4. Pause briefly without bouncing.
5. Press the bar back up until your arms are fully extended.
6. Repeat for the desired number of reps.

Tips

• Align the bench so the bar lands at mid-chest, not the neck.
• Keep your shoulder blades pulled back and down against the bench.
• Keep your feet planted and your glutes on the bench.

Muscles

Primary: Chest

Secondary: Front deltoid, Triceps