How to perform Smith Machine Bench Press with proper form
Setup
- Positioning: Lie on the bench under the Smith machine. Your eyes should be directly under the bar.
- Feet: Plant your feet firmly on the ground, shoulder-width apart.
- Grip: Grab the bar with an overhand grip, slightly wider than shoulder-width.
Execution
- Unrack the Bar: Lift the bar off the hooks by pushing straight up. Lock your arms out.
- Lowering Phase: Inhale and slowly lower the bar to your chest. Keep your elbows at about a 45-degree angle to your body.
- Pressing Phase: Exhale and push the bar back up to the starting position, fully extending your arms. Keep your back flat against the bench.
Key Points
- Shoulder Position: Keep your shoulders retracted and down throughout the movement.
- Wrist Alignment: Maintain a neutral wrist position, avoiding excessive bending.
- Movement Control: Focus on a smooth and controlled motion to reduce injury risk.
- Spotter: If you're lifting heavy weights, use a spotter for safety.
Safety Tips
- Always check that the Smith machine is set up correctly.
- Never bounce the bar off your chest.
- Start with lighter weights until you master the form.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest