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How to do the Smith Machine Bench Press

Primary: Chest.

The Smith Machine Bench Press is a compound strength exercise focusing primarily on the chest muscles. With stable guidance from the Smith machine, it is ideal for beginners to intermediate lifters looking to build strength and size. The machine allows for controlled movement which assists in maintaining proper form and reducing the risk of injury. It also enables lifters to safely push their limits without a spotter.

Demo video: Smith Machine Bench Press · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Adjust the bench to your desired angle (flat, incline, or decline) and position it under the Smith machine barbell.

  2. 2

    Lie back on the bench with feet firmly planted on the ground and grasp the barbell with a shoulder-width grip.

  3. 3

    Unrack the barbell by rotating your wrists to release the safety catches.

  4. 4

    Lower the barbell to mid-chest level, keeping your elbows at a 45-degree angle from your body.

  5. 5

    Press the barbell back up to the starting position, fully extending your arms without locking out your elbows.

Coaching cues

  • Ensure the bench is properly aligned under the Smith machine to avoid strain.
  • Keep your feet flat on the ground to maintain stability and avoid arching your back too much.
  • Control the barbell both on the way down and up to maximize muscle engagement and prevent injuries.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Smith Machine Bench Press alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Machine Chest PressMachine · beginner Pec DeckMachine · beginner Machine Pec Deck FlyMachine · beginner Leverage Chest PressMachine · intermediate Leverage Incline Chest PressMachine · intermediate Seated Leverage Decline Chest PressMachine · intermediate

Frequently asked questions

What muscles does the Smith Machine Bench Press work?

Primary: Chest.

How many sets and reps of Smith Machine Bench Press should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Smith Machine Bench Press?

Same movement pattern, different equipment: Machine Chest Press, Pec Deck, Machine Pec Deck Fly, Leverage Chest Press, Leverage Incline Chest Press, Seated Leverage Decline Chest Press.

Is the Smith Machine Bench Press good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.