Smith Machine Bench Press tutorial
The Smith machine bench press is a compound exercise for the chest, front shoulders and triceps, and the fixed bar path makes the weight easier to control. Thanks to its safety hooks, it is a reliable option for beginners and for training without a spotter.
How to perform
- Position a flat bench under the Smith machine so the bar lowers to the middle of your chest.
- Lie on the bench with feet flat on the floor and pull your shoulder blades back and down.
- Grip the bar slightly wider than shoulder width and rotate it to release it from the hooks.
- Lower the bar slowly toward your mid-chest, keeping elbows about 45 to 60 degrees from your torso.
- Press the bar back up by driving through your chest without fully locking your elbows.
- When the set is done, rotate the bar to lock it back on the hooks.
Breathing: Inhale as you lower the bar and exhale as you press up.
Key tips
- Set the safety stops just above chest level before you start.
- Keep your shoulder blades retracted and pressed into the bench throughout the set.
- Pause briefly at the bottom to avoid bouncing the weight.
Common mistakes
- Placing the bench so the bar comes down toward the neck or belly.
- Flaring the elbows too wide and stressing the shoulder joint.
- Lifting the hips off the bench to move heavier weight.
Safety: People with shoulder injuries or pain should start light with a shorter range and stop if they feel sharp shoulder pain.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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