Smith Machine Bench Press

The bench press, or 'bench pressing', is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises (alongside the squat and deadlift). It is a compound exercise that engages several large muscle groups. The chest muscles and front deltoids are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms.

Performing the exercise in the Smith Machine provides a fixed movement path. It also provides safety catches that, when used correctly, prevent you from becoming trapped under a heavy bar.

Smith Machine bench press execution

Grip the bar at the desired grip width (see technique), then push and rotate it out of the hooks.

Ensure that your forearms and hands are aligned once you have 'rotated the bar free'. The back of your hand should continue in a straight line into your forearm (to prevent wrist injuries). This is your starting position.

Lower the weight under control. Depending on shoulder mobility, lower your elbows until they are alongside your torso, or lower them further until the bar is suspended just above your chest.

Press the bar back up until your arms are almost fully extended.

Smith Machine bench press

Active muscles:

Pectoralis major
Pectoralis minor (depending on execution)
Anterior deltoid
Triceps brachii
Serratus anterior
Coracobrachialis

Stabilising muscles:

Rotator cuff (stabilising shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Core muscles

Smith Machine bench press setup

Place a bench in the Smith Machine rack.
Position the bench so that the bar is level with the middle of your chest when you are lying down. Move the bench if necessary.
Position the safety catches so that, in their lowest position, the bar is just above your chest when you are lying down.
Push the bar out to approximately halfway between the point where the arms are extended, then find a point where you can 'rotate the bar into place'.
Choose the appropriate weight for the desired number of repetitions and load the plates.
Lie back down on the bench with your chest level with the bar.

Smith Machine bench press technique

The Smith Machine has several features that make it a popular variation of the barbell bench press.

The fixed movement path and safety catches make the exercise safer, first of all. You cannot become trapped under a heavy bar or drop a set of dumbbells onto someone's feet. This makes it possible to push yourself to the limit without having to leave repetitions in reserve to return or put away the bar or dumbbells.

The fixed movement path prevents major execution errors, but makes a natural movement path impossible. In the free-weight bench press, the arms do not move only upward, but also toward the head.

Grips and positions

Many studies have examined the effect of different grips on the bar (narrow versus wide) and the angle of the bench.

Because of the different conditions under which they are conducted, they sometimes show different results. Nevertheless, we can identify a general trend in these studies and point out possible exceptions. The effects of grips and angles below are accepted by most researchers, athletes, and coaches.

Wide versus narrow

A narrow grip (shoulder-width and narrower) requires a greater range of movement of the forearm relative to the upper arm. This would mean greater engagement of the triceps and front deltoids. A wider grip increases the engagement of the pectoralis major instead. However, research among experienced powerlifters shows that years of experience can eliminate these usual differences in muscle engagement.

Flat versus incline & decline

An incline bench increases activation of the chest-muscle fibres that run from the clavicle to the upper arm. The engagement of the chest-muscle fibres that run from the sternum to the arm is lower. This means you primarily train the upper part of the chest. In terms of surface area, this is approximately one third of the pectoral muscle.

A decline bench increases the engagement of the lower chest-muscle fibres, while the upper part has to work less hard. These lower fibres make up approximately two thirds of the surface area of the chest.

Although this is supported by multiple studies, some studies show different effects.

At a glance