Exercise

Smith Machine Bench Press: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Smith Machine Bench Press work?

The Smith Machine Bench Press primarily targets the chest, and also recruits the shoulders, triceps as secondary muscles. It's classified as a beginner-level strength movement using machine.

What are the most common Smith Machine Bench Press mistakes?

• Losing tightness through the upper back and shoulder blades during the press.
• Not locking out fully at the top, cutting the working range of motion short.
• Arching excessively through the lower back instead of bracing the core.
• Flaring the elbows out to 90 degrees from the torso, which stresses the shoulder joint.

How should I program the Smith Machine Bench Press — sets, reps and frequency?

As an upper-body pressing movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Smith Machine Bench Press variations and alternatives?

• Machine Bench Press — machine, beginner level, chest
• Barbell Bench Press - Medium Grip — barbell, beginner level, chest
• Barbell Incline Bench Press - Medium Grip — barbell, beginner level, chest
• Butterfly — machine, beginner level, chest

Smith Machine Bench Press at a glance

Attribute	Value
Level	Beginner
Equipment	Machine
Category	Strength
Primary muscles	Chest
Secondary muscles	Shoulders, Triceps

How to do the Smith Machine Bench Press, step by step:

1. Step 1. Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. Step 2. As you breathe in, come down slowly until you feel the bar on your middle chest.
3. Step 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
4. Step 4. Repeat the movement for the prescribed amount of repetitions.
5. Step 5. When you are done, lock the bar back in the rack.