Barbell Bench Press
Triceps·Barbell·Beginner·Compound
Exercise guide
Smith Machine Bench Press
The Smith Machine Bench Press targets the chest, shoulders, and triceps using a fixed bar path for controlled pressing.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Smith Machine Bench Press
- 01
Lie flat on a bench positioned under the Smith machine bar.
- 02
Set the bar at chest level and grip slightly wider than shoulder width.
- 03
Unrack the bar and keep your feet flat on the floor.
- 04
Lower the bar toward your mid chest under control.
- 05
Press the bar upward until your arms are fully extended.
- 06
Re rack the bar safely after completing your reps.
Performance tips
Cues that matter
- Keep your shoulder blades pulled back and down
- Avoid locking your elbows aggressively
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Smith Machine Bench Press work?
The Smith Machine Bench Press primarily targets the Chest. Supporting muscles include Shoulders, Triceps.
Is the Smith Machine Bench Press a compound or isolation exercise?
The Smith Machine Bench Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Smith Machine Bench Press?
You need the following equipment: Smith Machine.
What difficulty level is the Smith Machine Bench Press?
The Smith Machine Bench Press is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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