Smith machine bench press: How to Do It, Muscles Worked

Step by step

Lie back, eyes under the bar, feet flat on the floor.
Lower the bar slowly to your mid chest.
Push up until your arms are straight, then repeat.

What you should feel

Your chest works hard as you push; your shoulders and wrists should not hurt.

Common mistake

Bouncing the bar off your chest takes the work away from your muscles; pause briefly and push up smoothly.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Chest

Helps

Triceps Front shoulders

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bench pressChest

Dumbbell bench pressChest

Incline dumbbell pressChest, Front shoulders

Dumbbell floor pressChest, Triceps

Push-upChest

Deficit push-up (hands on dumbbells)Chest

Questions

What muscles does the smith machine bench press work?

Smith machine bench press mainly works your chest. It also helps your triceps and front shoulders.

Can I do the smith machine bench press at home?

Not easily, it needs this: machines. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.

How many sets and reps of the smith machine bench press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Smith machine bench press