Smith Bench Press

pectoralschestsmith machine

Learn how to do the Smith Bench Press with proper form and technique. This smith machine exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.

Smith Bench Press exercise demonstration showing proper form

How to Do the Smith Bench Press

Follow these steps to perform the Smith Bench Press with correct form:

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

Smith Bench Press Muscles Worked

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
smith machine
Body Part
chest
Category
Main

Related Exercises

smith wide grip decline bench press demonstration

smith wide grip decline bench press

pectoralssmith machine
smith reverse-grip press demonstration

smith reverse-grip press

pectoralssmith machine
smith decline bench press demonstration

smith decline bench press

pectoralssmith machine
smith incline bench press demonstration

smith incline bench press

pectoralssmith machine
smith wide grip bench press demonstration

smith wide grip bench press

pectoralssmith machine
smith incline reverse-grip press demonstration

smith incline reverse-grip press

pectoralssmith machine

Track Smith Bench Press in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS