Chest
Smith Machine Bench Press
The Smith Machine Bench Press is a strength exercise in a Smith machine for your chest. Share of the load in the Zulta muscle model: mid chest 35%, front delts 15% and lower chest 13%.
Also known as: smith bench, smith machine press
How to do it
- Place a flat bench under the smith machine so the bar lines up with your lower chest.
- Lie back and grip the bar slightly wider than shoulder-width.
- Set your shoulder blades back and down, then twist the bar off the hooks.
- Lower the bar under control to your lower chest.
- Press back up to straight arms and twist the hooks back on at the end of the set.
Tips
- Set the safety stops just above chest level before you start.
- Check the bench position with an empty bar first.
Common mistakes
- Bench placed so the bar lands on the neck or stomach.
- Bouncing the bar off the chest.
- Flaring the elbows straight out.
Muscles worked by the Smith Machine Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Smith Machine Bench Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Bench Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Smith Machine Bench Press good for beginners?
Yes. The Smith Machine Bench Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Bench Press?
For example the Converging Chest Press, Hammer Strength Chest Press and Machine Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Bench Press harder?
Add weight or reps, or move on to the Smith Machine Guillotine Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
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