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Exercise guide
Smith Machine Bench Press
A bench press variation in the Smith machine, where the guided bar path adds stability for the chest.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Smith machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Lie on a flat bench set inside a Smith machine.
- Grip the bar slightly wider than shoulder-width and unrack it.
- Lower the bar under control to your mid-chest.
- Pause briefly without bouncing.
- Press the bar back up until your arms are fully extended.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- 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.