Smith Machine Bench Press
Smith Machine Bench Press is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Rail direction
Check whether the Smith machine rails are vertical or angled and position the bench so the bar descends toward your lower chest.
- Safeties
Set the stops just below the lower-chest range and test the bar with a light load.
- Position and grip
Plant your feet and stabilize your shoulder blades on the bench; grip the bar slightly wider than shoulder-width.
- Release the hooks
Extend your elbows and rotate your wrists to release both hooks together.
- Lower
Inhale and lower the bar slowly along the rails toward your lower chest, keeping your forearms beneath the load.
- Press
Keep your hips on the pad and exhale as you raise the bar, without forcing your shoulders against the fixed path.
- Rack
At the end of the set, rotate both hooks onto the supports together; do not release your grip until you feel that the bar is secured.
Key technique points
- Position the bench to suit the bar path.
- Always set the safety stops.
- Release the hooks on both sides together.
- Keep your hips on the pad.
- Do not strike your chest with the bar.
- Check that the hooks have engaged.
Common mistakes
Positioning the bench incorrectly
If the fixed bar path approaches your face or passes behind your shoulders, do not force the movement; reposition the bench before the set.
Setting the safeties too low
Do not leave the stops beyond reach; establish a controlled limit in case you cannot finish the last repetition.
Releasing only one hook
Do not press with one side still locked; confirm that both hooks are free.
Pressing with bent wrists
After releasing the hooks, do not leave your wrists bent backward; align them with your forearms throughout the press.
Bouncing off the chest
Do not use the guided rails to drop the bar quickly; keep lower-chest contact gentle and controlled.
Incomplete racking
Do not rely on one hook after the last repetition; check that both sides are on their supports before releasing the weight.
Frequently asked questions
Smith Machine Bench Press: why is “Positioning the bench incorrectly” a mistake?
If the fixed bar path approaches your face or passes behind your shoulders, do not force the movement; reposition the bench before the set.
Smith Machine Bench Press: why is “Setting the safeties too low” a mistake?
Do not leave the stops beyond reach; establish a controlled limit in case you cannot finish the last repetition.
Smith Machine Bench Press: why is “Releasing only one hook” a mistake?
Do not press with one side still locked; confirm that both hooks are free.
Smith Machine Bench Press: why is “Pressing with bent wrists” a mistake?
After releasing the hooks, do not leave your wrists bent backward; align them with your forearms throughout the press.
Smith Machine Bench Press: why is “Bouncing off the chest” a mistake?
Do not use the guided rails to drop the bar quickly; keep lower-chest contact gentle and controlled.
Smith Machine Bench Press: why is “Incomplete racking” a mistake?
Do not rely on one hook after the last repetition; check that both sides are on their supports before releasing the weight.
What should I focus on when doing Smith Machine Bench Press?
Position the bench to suit the bar path. Always set the safety stops. Release the hooks on both sides together. Keep your hips on the pad. Do not strike your chest with the bar. Check that the hooks have engaged.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.