Smith Bench Press

Also known as: smith machine bench press

Advanced

Pectorals

Smith Machine

Smith Bench Press is demanding enough to sit early in a session, using a guided vertical bar path to deliver chest thickness through a full range.

How to do Smith Bench Press

Adjust the height of the smith machine bar to chest level.
Lie flat on the bench with your feet firmly planted on the ground.
Grip the bar with an overhand grip slightly wider than shoulder-width apart.
Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
Pause for a moment when the bar touches your chest.
Push the bar back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises All Smith Machine Exercises

Smith Bench Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.

Common Smith Bench Press Mistakes

Assuming the guided bar means you can skip bracing

Brace the trunk exactly as you would under a free bar.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Easier and Harder Than Smith Bench Press

Easier progression

Dumbbell One Leg Fly On Exercise Ball

Swap Smith Bench Press For

Dumbbell One Arm Bench Fly

Cable Middle Fly

Incline Push Up Depth Jump

Smith Bench Press — Frequently Asked Questions

How do you do the Smith Bench Press?

Adjust the height of the smith machine bar to chest level. Lie flat on the bench with your feet firmly planted on the ground. Grip the bar with an overhand grip slightly wider than shoulder-width apart. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Smith Bench Press work?

The Smith Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a Smith machine.

How many sets and reps of the Smith Bench Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Smith Bench Press good for beginners?

Not usually. The Smith Bench Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Smith Bench Press?

Try the Dumbbell One Arm Bench Fly, Cable Middle Fly or the Incline Push Up Depth Jump. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Smith Bench Press the same as the smith machine bench press?

Yes. The Smith Bench Press is also commonly called the smith machine bench press. Different gyms and training programs label it differently, but "smith machine bench press" refer to this same movement.