Smith Machine Bench Press
The smith machine bench press is a chest exercise that targets the chest with machine. Watch the demo, then follow the step-by-step form guide below.
Looping demonstration — tap play to watch the full movement.
How to do the smith machine bench press
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, lock the bar back in the rack.
Details
Related chest exercises
Browse all chest exercises, read our best dumbbell chest exercises guide, or return to the exercise library.
Training for weight loss? Pair your workouts with our free meal plans.
Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
Your health journey starts here.
Comprehensive telehealth, science-led transformation, and personalised wellness — designed around the medication you're already on.