Machine exercise

Bench Press (Smith Machine) form, muscles worked, and workout tracking

The Smith Machine Bench Press is a guided variation of the traditional bench press that targets the chest, anterior deltoids, and triceps. Because the bar moves along a fixed vertical track, it eliminates the need for stabilization, allowing the lifter to focus purely on muscle contraction and safely train closer to failure.

Bench Press (Smith Machine) illustration

How to do Bench Press (Smith Machine)

  1. 1Position a flat bench in the Smith machine so the bar aligns with your mid-chest when lying down.
  2. 2Grip the bar slightly wider than shoulder-width, rotate to unhook it, and extend your arms fully.
  3. 3Lower the bar slowly toward your chest while inhaling, keeping your elbows at a 45-degree angle to your body.
  4. 4Press the bar back to the starting position while exhaling, focusing on squeezing the chest muscles.
  5. 5Maintain a slight arch in your lower back and keep your feet planted firmly on the floor for stability.

Related exercises

Bench Press (Barbell)

Chest · Barbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bicep Curl (Machine)

Arms · Machine

Cable Crossover

Chest · Cable

Track Bench Press (Smith Machine) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.