Smith Machine Bench Press

Maximize your upper body workouts by incorporating the Smith machine bench press into your routine. This exercise targets multiple muscle groups, simultaneously engaging muscles in your chest, shoulders, and upper arms. It is popular with gym-goers, offering a safer alternative to the traditional barbell bench press.

This guide will provide step-by-step instructions to use the Smith machine. This includes recommendations on what weight will help you reach your fitness goals. Plus, we’ll provide tips to help you develop the correct technique and avoid injury.

How To Do

  1. Put a flat bench in the middle of the machine.
  2. Set the bar position and safety stops. The height of the bar should be where you can comfortably reach and unhook it with straight arms. Use the safety stops, so you avoid injury if you are unable to finish a rep.
  3. Load weights evenly on both sides of the bar and utilize collars to secure the weights in place.
  4. Lay down on the bench, planting your feet on the floor. Make sure they’re in line with your knees for stability and alignment.
  5. The bar should be positioned above your mid-chest. Grip the bar marginally wider than shoulder-width apart. 
  6. Release the weight by rotating the bar to unhook it. Take a deep breath in and engage your core. Slowly lower the bar towards your chest, bringing your elbows down to your sides.
  7. Pause just before the bar reaches your chest.
  8. Push back up, extending both arms to complete the rep. Breathe out as you do this.
  9. Repeat the movement as per your correct repetitions and sets.

Tips From Expert

  • Always warm up before lifting weights. If this is your first exercise of the day, stretch your shoulders and neck before your first attempt. Do your first set without weights to practice the movement pattern. This will ensure the correct muscles are sufficiently warm before loading the bar.
  • Control and technique are important. The lowering movement, an eccentric muscle contraction, is key for an effective workout. Control both the press and lowering movements and do not bounce the bar off your chest.
  • Avoid holding your breath. As you exert effort, or push the bar, you should exhale. Inhale as you lower the bar.
  • Do not overload the weight. Listen to your body and seek help from a professional personal trainer if unsure.
  • Avoid elbows flailing outwards during the exercise to avoid pressure on your shoulder joints.

Optimal Sets and Reps

Now that you know how to do the exercise and avoid injury, we will move on to the optimal reps and sets for your training goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12+
Power Training 3–5 1–3
Optimal Sets & Reps of Smith Machine Bench Press

How to Put in Your Workout Split

The Smith Machine Bench Press recruits multiple muscles, strengthening the chest, shoulder, and upper arms. It’s a functional exercise that can be incorporated into your split in multiple ways.

  • Push/Pull Split — Use the Smith machine bench press as your main exercise and incorporate other exercises that focus on pushing movements. Examples include tricep dips, shoulder presses, and push-ups.
  • Upper/Lower Body Split — Use the Bench Press as your primary chest exercise. Include additional chest exercises like dumbbell flys while integrating shoulder and triceps work. Examples include overhead dumbbell presses, lateral raises, and cable triceps pushdowns.
  • Full-Body Split — Incorporate the bench press in 2–3 workouts per week. Balance it with lower body and pulling exercises such as the barbell row.

How you load the exercise will be based on your training focus. Your one repetition max (1RM) is the maximum weight you can lift for one repetition. It allows you to work out how much weight you will use. If in doubt a personal trainer can assist with this.

These are the suggested loading recommendations:

  • Strength Training — High-intensity, 80 to 90% of your 1RM.
  • Hypertrophy — Moderate to high intensity, 65 to 70% of your 1RM
  • Endurance Training — Light to moderate intensity, 50 to 60% of your 1RM
  • Powerlifters — High-intensity, 80 to 100% of your 1RM

Strength and power training requires 2–3 minutes of rest between sets. Hypertrophy and endurance training require 45–90 seconds between sets.

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Effect On Clavicular Heads

The Pectoralis Major, or pecs muscle, is made up of three parts. These are the clavicular, sternal, and abdominal heads. Each part plays a different contributing role during the pressing movement based on its position on the chest. 

The clavicular head of the pecs is in the upper part of the chest. The muscle originates from the clavicle, or collarbone, and inserts into the humerus, or upper arm. It’s primarily responsible for shoulder flexion, horizontal adduction, and internal rotation. 

The clavicular head is essential for movements where the arms are raised or brought forward, like the Smith machine bench press. 

Effect On Sternal Heads

The sternal head of pecs is often referred to as the lower part of the chest. This muscle segment originates from the sternum, or breastbone, and inserts into the humerus. Its primary functions include horizontal adduction, internal rotation, and flexion of the shoulder joint. 

When engaged, it helps pull the arms toward the body's midline. This motion is integral to exercises like the Smith machine bench press and push-ups. Emphasizing the sternal head through a decline bench press or chest dip can lead to a more defined and fuller lower chest. 

This contributes to the overall strength and appearance of the chest.

Effect On Abdominal Heads

The abdominal head of the pecs is the lesser-known portion of this large chest muscle. It originates from the external oblique muscle fascia, or the abdominal wall, and inserts into the upper arm. This muscle head plays a significant role in movements that require a downward push or internal rotation of the arm. 

Exercises such as decline Smith machine bench presses or cable crossovers emphasize the abdominal head. Engaging this part of the pecs enhances the overall contour and fullness of the lower chest. This aids in the balance and aesthetics of the upper body.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Effect On Anterior Deltoid

The shoulder is made up of three muscle heads. These are the anterior deltoid, medial deltoid, and posterior deltoid. The anterior deltoid is located at the front of your shoulder.

The anterior deltoid is an important muscle that helps to stabilize your shoulders. Its primary function is to move the arm forward. For example, when you reach for an item or push something overhead. 

During the Smith machine bench press, the muscle is engaged during the pressing movement. It works alongside the pecs and triceps to press the bar upwards. 

If you want to place more emphasis on your anterior shoulders and triceps, use a smaller grip width. This can also provide you with an added workout challenge once you’re mastered the normal movement.

Effect On Serratus Anterior

The serratus anterior muscles are thick, fan-shaped muscles that lie deep under your chest. This muscle is key in stabilizing the shoulder blades while supporting their movement. 

While completing the press, the muscle stabilizes and protects the shoulders by maintaining proper alignment, reducing injury risk. Although a secondary muscle, it is an important one, contributing to help control both the pressing and lowering movements.

Effect On Triceps Lateral Heads

The triceps muscles have three heads located on the back of the upper arm. The lateral head is located on the outer side. It originates on the back of the humerus and inserts in the ulna, or lower arm bone. 

The muscle extends the elbow and is therefore key in assisting with the pressing phase of the exercise. Your tricep muscles are much more involved in the second half of the movement as you lock your elbows out.

Effect On Triceps Medial Heads

The medial head is the innermost tricep muscle in the upper arm. Similar to the lateral head, it works to extend the elbow. It originates from the back of the upper arm and inserts into the ulna bone.

It has a key role in the pressing phase of the exercise, extending and stabilizing the elbow. Engaging this muscle will enhance the stability and strength in the upper arm, and benefit other pushing and pressing exercises.

Effect On Triceps Long Heads 

The largest of the three triceps muscles is the long head, running down the back of the upper arm. It is attached to the scapula, or shoulder blade, and inserts onto the ulna bone.

While performing the pressing movement, this muscle is engaged and assists in moving the bar upwards. It also helps to stabilize the shoulder joint. Strengthening this muscle can improve your overall upper arm strength and your performance in activities that require pushing and lifting.

Equipment

Smith Machine

Smith Machine

This is great for working on pressing and pulling movements whilst reducing accessory muscle activity. Make sure to set up safety bars.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Who Should Do?

Beginners

There is always a risk that performing an exercise incorrectly can lead to an injury. The risk is increased where loaded exercises are involved. 

Due to the machine’s fixed path, it is perfect to assist with the development of the correct technique with good form. As the machine stabilizes the movements, you will likely be able to increase the weight quicker. Alongside this, you’ll build some muscle to support other pushing or pressing exercises.

As a beginner, the Smith machine bench press provides you with a safer pressing option to build the pressing movement pattern.

Solo Gym-Goers

As previously mentioned, the Smith machine has safety stops that you can set allowing you to complete workouts alone. This means you do not need a spotter to trial increasing the load on your bench press. 

The fixed movement of the machine and the safety stops increase your safety, which makes it more suitable to be performed alone. However, it is recommended a spotter be used if available. 

People Who Are Rehabilitating

If you’re coming back from an acute upper-body injury, the Smith machine can help minimize the risk of re-injury. 

It uses a controlled movement pattern where low or no weights can be used to start regaining your form steadily. The fixed movement pattern limits the chances of your shoulders and chest extending beyond their normal range of motion.

Because of this, the Smith machine bench press can be used as a stepping stone when recovering from a shoulder or chest injury.

Who Should Not Do?

Functional Trainers And Athletes

The Smith machine bench press may limit functional strength gains and real-world application. If you are training for a specific sport or functional strength, then it may not support those goals. 

This is due to the machine’s inability to engage stabilizing muscles as effectively as free weights. This does not mean you cannot use it.  However, your training program should incorporate specific exercises or movements that work all stabilizing muscles to avoid injury during performance. 

Those With Chronic Chest Or Shoulder Injuries

The fixed movement pattern used by the Smith machine bench press makes it a great exercise for rehabilitation. However, if you’re suffering from a chronic shoulder or chest injury, it may be best to avoid it.

Symptoms may include limited range of motion and possible pain. Because of this, focus on specific exercises that help to improve the range of motion before progressing to pressing exercises. In some cases, a limited range of pressing may be used. This should be discussed with a healthcare professional.

Benefits Of The Smith Machine Bench Press

Upper-Body Muscle Growth

Compound movements relate to exercises that engage multiple muscle groups at the same time. These movements are effective for building overall muscle strength and coordination. 

The Smith machine bench press uses a compound movement pattern that engages the chest, shoulders, and upper arm muscles simultaneously. 

Alongside this, compound movements mimic many everyday activities. The real-life benefits will be evident when carrying items with bent arms, reaching forward, or pushing something heavy.

To get the most out of your workout, when the bar reaches your chest, pause at the bottom position. As you come up, forcefully squeeze your chest muscles for better muscle activation.

Reduces Injury Risk

Resistance training is well known for its health and fitness benefits. These include increased lean body mass, healthy weight management, improved bone strength, and a lower risk of injury.

The Smith machine bench press is the perfect exercise for beginners and average gym goers to build a solid training foundation. The fixed movement and relatively easy technique allow users to improve the strength and stability of their muscles and joints.

Stronger muscles and joints are able to cope better with everyday stressors from daily living and exercise. Therefore, the Smith machine bench press is a great way to reduce injury risk.

Improves Your Upper Body Physique

The Smith machine bench press uses a compound movement pattern. This means that it works multiple muscle groups at once. These include your pectoralis major, deltoids, serratus anterior, and tricep muscles.

When combined, these make up a large proportion of your upper body musculature. Because of this, the Smith machine bench press is a great exercise to improve your physique and improve overall function.

Frequently Asked Questions

Is it good to bench on a Smith machine?

Yes, it can be a great addition to your upper body workout. The machine is a great way to target building your chest, shoulders, and upper arm muscles using a controlled movement pattern.

How much weight does a Smith machine bench take off?

Usually, around 10 to 20 pounds less than the effective weight of the barbell. However, the amount can vary and is dependent on the machine calibration and manufacturer.

How much easier is the Smith machine bench than the regular one?

How much easier it is compared to the regular bench press is variable. It is based on individual strength and experience. The fixed bar path and reduced stabilization requirements generally make the Smith machine bench press easier for most people.

Why do I lift less on a Smith machine?

The reduced weight is primarily due to the altered biomechanics and counterbalance mechanisms in the machine. It is important to consider these factors when comparing your strength performance.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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