Anapyre

Exercises272 exercises

Smith Machine Bench Press

Smith Machine Bench Press is a machine push exercise for the chest, and it also works the triceps and shoulders. If you cannot do it, Barbell Bench Press or Barbell Floor Press are good swaps.

  • Chest
  • Push
  • Machine

Muscles worked

  • Chest · main
  • Triceps
  • Shoulders

How to do it

  1. Set the bench so the bar lines up with your mid-chest, feet flat, shoulder blades pinched.
  2. Grip just wider than your shoulders and unhook the bar with straight arms.
  3. Lower to your mid-chest with your elbows about 45–60° from your body.
  4. Press up in the fixed path and re-hook the bar when you finish.

Watch out: Placing the bench too far forward or back so the bar path feels off.

Alternatives

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