SPLYT · Workouts · Routines · Exercises · Tools
Chest · Smith machine · Beginner

How to do Smith Bench Press

The smith bench press is a chest exercise performed on a smith machine, which provides a guided bar path for pressing movements. It primarily targets the pectorals, with secondary emphasis on the triceps and shoulders. The smith machine offers additional stability compared to a free-weight bench press, making it accessible for those with less experience or those seeking a safer alternative to heavy pressing.

Smith Bench Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Smith machine
Level
Beginner
Category
Chest

How to do Smith Bench Press, step by step

  1. Adjust the height of the smith machine bar to chest level.
  2. Lie flat on the bench with your feet firmly planted on the ground.
  3. Grip the bar with an overhand grip slightly wider than shoulder-width apart.
  4. Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
  5. Pause for a moment when the bar touches your chest.
  6. Push the bar back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Smith Bench Press →

Muscles worked

Smith Bench Press works your chest as the main mover, with help from your triceps and shoulders.

Track Smith Bench Press in SPLYT

Smith Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More chest exercises

All 164 chest exercises →

More with a smith machine

Every smith machine exercise → · The full exercise library →