Execution form
- EquipmentSmith machine
- PatternPush
- Reps6 to 12 reps
- Joint loadShoulder and Wrist
How to do the Smith Machine Bench Press
Set up. Place a flat bench under the Smith machine so the bar lines up with your lower chest. Lie back, grip slightly wider than your shoulders and set the safety stops.
- Rotate the bar to unhook it and hold it over your chest with straight arms.
- Lower it under control to your lower chest.
- Press back up to straight arms.
- Rotate the bar back onto the hooks at the end of the set.
Form cues
- Line the bench up before you start.
- Keep your shoulder blades pinned.
- Keep your elbows at about forty-five degrees.
Common mistakes
- Placing the bench so the bar lands on the neck or belly.
- Bouncing the bar off the chest.
Take care. Set the safety stops just below chest height so a missed rep rests on them, not on you.
Muscles worked
Main target: Chest. The chest muscles fan out across the front of the ribcage, from the breastbone and collarbone to the upper arm. They bring the arm forward and across the body, which is the work of every press, push-up and fly.
On the way: Triceps and Front delts.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Smith Machine Bench Press, from the same catalog the StatBlockFit app logs.
- Seated Cable Row Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Cable Upright Row Same push session: it trains the side delts.
- Cable Shrug Often left out: it trains the traps, a job the moves above leave undone.
A complete workout around it
4 movements, the Smith Machine Bench Press first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Smith Machine Bench Press 3 × 6 to 12 reps
- Seated Cable Row 3 × 8 to 15 reps
- Cable Upright Row 3 × 10 to 15 reps
- Cable Shrug 3 × 10 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Bench Press
Dumbbell
Gym or cable swap
Machine Chest Press
Machine
Less load on the shoulder
Dumbbell Bench Press
The Smith Machine Bench Press loads the shoulder by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Barbell Bench Press.
Other variations of the Barbell Bench Press: Incline Barbell Bench Press, Decline Barbell Bench Press, Close-Grip Bench Press, Machine Chest Press, Dumbbell Bench Press and Floor Press.
Do before it: Band Pull-Apart (shoulder blades), Push-Up (same movement, lighter) and Shoulder Dislocate (shoulder range).
Track it in StatBlockFit
In the StatBlockFit app the Smith Machine Bench Press is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Smith Machine Bench Press?
Set up: Place a flat bench under the Smith machine so the bar lines up with your lower chest. Lie back, grip slightly wider than your shoulders and set the safety stops. Steps: 1. Rotate the bar to unhook it and hold it over your chest with straight arms. 2. Lower it under control to your lower chest. 3. Press back up to straight arms. 4. Rotate the bar back onto the hooks at the end of the set. Form cues: Line the bench up before you start. Keep your shoulder blades pinned. Keep your elbows at about forty-five degrees. Common mistakes: Placing the bench so the bar lands on the neck or belly. Bouncing the bar off the chest. Take care: Set the safety stops just below chest height so a missed rep rests on them, not on you.
What muscles does the Smith Machine Bench Press work?
It trains the chest as its main target and works the triceps and front delts on the way.
What can I do instead of the Smith Machine Bench Press?
At home: Dumbbell Bench Press. In a gym: Machine Chest Press. With less load on the shoulder: Dumbbell Bench Press. Each trains the same main muscle.
What should I pair the Smith Machine Bench Press with?
Good partners in the same workout are Seated Cable Row, Cable Upright Row and Cable Shrug.
How heavy should the Smith Machine Bench Press be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.