Smith Machine Bench Press

Smith Machine Bench Press

Overview

Target Muscle Groups:
Chest, triceps, shoulders.
Equipment:
Smith machine, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Smith Machine Bench Press is a compound exercise that primarily targets the chest and secondarily activates the front shoulders and triceps brachii. It is considered a beginner-level exercise due to its fixed bar path, which provides added stability and control compared to free weight barbell pressing.

This exercise is commonly used by beginners who are still developing control and strength in pressing movements. The Smith machine's guided track helps reduce the need for balance, allowing the user to focus on pressing technique and muscle engagement.

It is also popular among intermediate and advanced lifters for hypertrophy training, especially when training to failure or minimizing injury risk. The fixed path allows for easier racking and unracking, making it a safer option when training alone or without a spotter.

Instructions

  1. Position a flat bench under the Smith machine bar.
  2. Adjust the bar height so it's directly above your chest when lying down.
  3. Lie flat on the bench with your feet firmly planted on the floor.
  4. Grip the bar slightly wider than shoulder-width.
  5. Unrack the bar by rotating your wrists to release the safety hooks.
  6. Lower the bar slowly to mid-chest level, keeping elbows at about a 45-degree angle.
  7. Press the bar back up until arms are fully extended, but don’t lock out.
  8. Repeat for desired reps, then rerack the bar by rotating your wrists back.

Common Mistakes

Elbows Flared Too Wide

Flaring elbows out can put excessive strain on the shoulders and reduce chest engagement.

Incorrect Bar Path

Lowering the bar too high or too low on the chest can lead to discomfort and reduce effectiveness.

Bouncing the Bar

Using momentum by bouncing the bar off the chest increases injury risk and reduces control.

Locking Out Elbows

Snapping the elbows at the top can stress the joints and should be avoided for joint safety.

Injuries

Smith Machine Bench Press is a low to medium risk exercise when performed correctly, especially because of the guided path and built-in safety features.

One potential risk is shoulder strain, particularly if the bar is lowered too high on the chest or the elbows flare excessively. Keeping a moderate elbow angle and controlling the bar path can help reduce this.

Wrist discomfort may occur if the bar is gripped incorrectly or the wrists bend too far backward. To prevent this, maintain a neutral wrist position and avoid excessively wide grip placements.

Although the Smith machine helps with stability, it can encourage improper bar paths or unnatural movement patterns. Always ensure the bench is correctly aligned so the bar moves vertically over your mid-chest.

Frequently Asked Questions

Q: Is the Smith Machine Bench Press as effective as barbell bench press?

It's slightly less functional due to the fixed path but still highly effective for hypertrophy and beginners.

Q: Can I do this exercise without a spotter?

Yes, the Smith machine's safety features make it suitable for solo training.

Overview

Target Muscle Groups:
Chest, triceps, shoulders.
Equipment:
Smith machine, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.