Smith machine bench press

Name: Smith machine bench press exercise demonstration
Uploaded: 2026-09-13
Duration: PT6.57S
Description: A Smith machine bench press is a flat bench press performed under a bar that travels on fixed rails. You position the bench so the bar meets the lower-to-mid chest, unlock the hooks, lower under control and press along the machine's set path.

Also called Smith bench press, Smith machine chest press, Smith press.

What is a smith machine bench press?

A Smith machine bench press is a flat bench press performed under a bar that travels on fixed rails. You position the bench so the bar meets the lower-to-mid chest, unlock the hooks, lower under control and press along the machine's set path.

Anatomical illustration of a man performing a flat bench press in a Smith machine in two frames, with the chest and front of the upper arms highlighted.

How do you perform a smith machine bench press?

Set up

Place a flat bench under the Smith bar so the bar will meet your lower-to-mid chest, then set the safety stops just below your controlled bottom position.
Lie with your eyes under or slightly behind the bar, feet planted, shoulder blades drawn back and down, and grip the bar a little wider than shoulder width.

Execution

Straighten your arms to take the bar, rotate it out of the hooks and settle it over your chest.
Lower the bar under control until it lightly touches your chest or reaches your comfortable shoulder depth.
Press until the elbows are straight, then rotate the bar securely back into both hooks before you relax.

Common mistakes

Leaving the bench wherever it happens to be
The bar cannot move around a poor setup. Shift the bench until the fixed path meets the chest without forcing the shoulders forward.
Skipping the safety stops
A missed rep can pin the bar when no spotter is present. Set the stops before loading so they catch the bar below your working range.
Racking only one hook
One side can slip if the bar is not rotated fully. Check that both hooks have caught before releasing tension.

Where it fits in a session

Use it as the main chest press when you want a guided bar path, or after free-weight pressing for additional chest and triceps work.

Record the machine as well as the load because Smith bars and counterweights differ. Recheck bench position whenever you use a different machine.

Muscles worked

Front

Back

Primary

Secondary

Schematic surface view. Some muscles are partly visible or not shown.

The pectoralis major is the main target, with the anterior deltoid and triceps assisting the press.

Variations

Barbell bench pressUses a free bar, so the lifter controls the bar path instead of following rails.
Incline machine pressUses an inclined seat and a dedicated press machine rather than a flat bench under a Smith bar.
Dumbbell bench pressLets each hand move independently and does not require a rack.

Related tools

Frequently asked questions

What muscles does the Smith machine bench press work?

It mainly trains the pectoralis major, with the anterior deltoid and triceps helping press the bar.

Where should the Smith machine bar touch?

Set the bench so the fixed path brings the bar to your lower-to-mid chest without pushing the shoulders out of position.

Is the Smith machine bench press the same as a barbell bench press?

No. The movement and muscles overlap, but the Smith bar follows fixed rails while a free bar requires you to control its path.

Sources

Solari F, Burns B. Anatomy, Thorax, Pectoralis Major. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK525991/
Elzanie A, Varacallo MA. Anatomy, Shoulder and Upper Limb, Deltoid Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK537056/
Tiwana MS, Sinkler MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Triceps Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK536996/