Smith Machine Bench Press
A guided-bar-path bench press that removes the need to balance the bar, making it a beginner-friendly way to build pressing strength.
Equipment: Smith machine, Bench
How to do it
- 1Lie on a bench under the bar with it positioned over your mid-chest, feet flat on the floor.
- 2Unrack the bar and lower it with control to your chest.
- 3Press it back up until your arms are extended, then re-rack when finished.
Common mistakes
- Setting the bench position so the bar path doesn't line up with your chest.
- Forgetting to twist and lock the bar into the rack hooks between sets.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Smith Machine Bench Press safe for beginners?
Yes. The Smith Machine Bench Press is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Smith Machine Bench Press work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have smith-machine or bench for the Smith Machine Bench Press?
The Kettlebell Floor Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have smith-machine or bench available.
See the Kettlebell Floor PressRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.