Smith Machine Bench

Smith Machine Bench is a beginner compound push using smith machine, bench. It loads Chest.

Why this lift

The Smith Machine Bench is a beginner compound push lift. It primarily loads Chest. Shoulders, Triceps help. You need smith machine, bench. Most programs place it near the start of a session, while you are fresh. You may also hear it called Smith Machine Benchs.

Chest work in a program is mostly presses and flies. The bar path and elbow angle matter more than grinding extra kilos with a bounced rep. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Chest
• Secondary: Shoulders, Triceps

Setup

• Take smith machine, bench with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Chest.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Smith Machine Bench as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Smith Machine Bench does not agree with you, Assisted Dip trains Chest with a different setup.

Related lifts

• Assisted Dip Chest
• Barbell Bench Press Chest
• Barbell Guillotine Press Chest
• Barbell Larsen Press Chest
• Cable Chest Press Chest
• Cable Crossover Chest

FAQ

What muscles does the Smith Machine Bench work?

The Smith Machine Bench works Chest (primary), Shoulders, Triceps (secondary).

What equipment do I need for the Smith Machine Bench?

You need smith machine, bench.

Is the Smith Machine Bench suitable for beginners?

Yes. The Smith Machine Bench is marked beginner in this catalog. Start lighter than you think and film one set from the side.