Smith Machine Chest Bench Press

Smith Machine Chest Bench Press

Type: Compound Muscle: Chest Equipment: Machine

A guided barbell press that strengthens the chest, shoulders, and triceps.

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+Stable bar path supports controlled pressing
+Allows heavy chest-focused loading
–Fixed path may feel unnatural
–Uses fewer stabilizer muscles

This exercise targets:

Chest

Middle Chest

Upper Chest

Serratus

Lower Chest

–

Triceps

Shoulders

Front Delts

Ratios are approximate and can vary depending on form and technique.

How to perform

Set the safety stops just above chest level; position a flat bench centered under the bar
Lie back with eyes under the bar, feet planted, slight arch, shoulder blades pulled back
Grip the bar slightly wider than shoulder width; wrists straight, knuckles up
Unrack by rotating the bar to clear the hooks; keep shoulders packed and core tight
Lower the bar under control to mid‑chest, elbows at about 45–60° to your torso
Press the bar up in a straight path until elbows are just short of lockout; don’t bounce
Exhale as you press, inhale as you lower; re‑rack by rotating the bar into the hooks