Chest exercise

Smith Machine Bench Press

How to do the Smith Machine Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie down on a properly positioned flat bench. You should center the bench perpendicular to the bar. You should position the bench should so when the bar comes down it touches your chest and would rest across the middle of the chest (nipples). Plant your feet flat on the floor,…
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Illustration showing the Smith Machine Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Smith machine Smith machine Flat bench Flat bench
Technique

How to do the Smith Machine Bench Press

  1. 1 Lie down on a properly positioned flat bench. You should center the bench perpendicular to the bar. You should position the bench should so when the bar comes down it touches your chest and would rest across the middle of the chest (nipples).
  2. 2 Plant your feet flat on the floor, and your back and butt firmly on the bench.
  3. 3 Grab the bar with an overhand grip slightly wider than shoulder width. Inhale and lower the bar to the middle of your chest. Exhale while driving weight straight up over chest until your elbows are almost locked. Squeeze your chest at the top. Slowly lower the weight back down to the middle of your chest and do it again.