CHEST · COMPOUND
Smith Machine Bench Press
A guided-bar bench press variation that can simplify setup and bar control.
Primary musclesChest
Secondary musclesTriceps, Front delts
EquipmentSmith machine, Bench
DifficultyBeginner · Horizontal Push
How to perform
- Set the bench and bar height so the bar starts comfortably above the chest.
- Lower under control toward the chest.
- Press upward while maintaining your upper-back position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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