Smith Machine Flat Chest Press

Smith Machine Flat Chest Press is a strength - rail-guided horizontal press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Triceps brachii, Anterior deltoid, Serratus anterior
Exercise type: Strength - rail-guided horizontal press

Exercise technique

Bench
Position a flat bench under the rails so the bar aligns with your mid-chest.
Safety
Set the lower stops to allow a controlled distance from your chest.
Lying position
Plant your feet on the floor and secure your shoulder blades against the pad.
Grip
Take an overhand grip slightly wider than shoulder width and release the hooks.
Lower
Keep your forearms aligned beneath the load as you lower the bar to your mid-chest.
Press
Press the bar upward along the rails without bouncing it off your chest.
Finish
Stabilize at the top and fully engage the hooks on both sides.

Key technique points

Position the bench to suit the fixed rails.
Keep your wrists beneath the bar.
Keep your hips on the pad.
Track your elbows at a comfortable diagonal angle.
Lower more slowly than you press.
Exhale as you press.

Common mistakes

Misaligning the bench

Do not let the rails force the bar toward your neck or abdomen.

Bouncing off the chest

Do not stop the bottom position by colliding with your ribs.

Lifting the hips

Do not finish the press with a large lower-back bridge.

Excessively flaring the elbows

Do not force your shoulders into an uncomfortably wide angle.

Training without safety stops

Do not omit the lower stops just because the machine has rails.

Incomplete racking

Do not open your hands before the hooks are fully seated.

Frequently asked questions