Main muscle
Supporting
Beginner
Smith machine bench press
The bench press on the Smith machine, with the bar guided on rails.
- Works
- ChestTricepsFront shoulders
- Equipment
- Smith machine + Bench
How to do it
- 1Set a flat bench under the bar so it lines up with your lower chest.
- 2Lie on the bench, grip the bar slightly wider than your shoulders and unhook it with a turn of the wrists.
- 3Lower the bar to your lower chest with control.
- 4Press it back up, and hook it on the rails at the end of the set.
Coach's tips
- The rails guide the bar, so it's a safe way to go heavy without a spotter. Still set the safety stops.
Smith machine + Bench taken? Do this instead
Same muscles, different equipment. Closest match first.