How to do the Smith Bench Press
Smith Bench Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Smith Bench Press demonstration · © GymiaFit
Smith Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Bench Press step by step
- 1Adjust the height of the smith machine bar to chest level.
- 2Lie flat on the bench with your feet firmly planted on the ground.
- 3Grip the bar with an overhand grip slightly wider than shoulder-width apart.
- 4Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
- 5Pause for a moment when the bar touches your chest.
- 6Push the bar back up to the starting position, fully extending your arms.
- 7Repeat for the desired number of repetitions.
Smith Bench Press — questions
What muscles does the Smith Bench Press work?
The Smith Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Smith Bench Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Bench Press?
Smith Decline Bench Press, Smith Decline Reverse-grip Press, Smith Incline Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.