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Chest ยท Horizontal push

Smith Machine Bench Press

A compound horizontal push exercise for the chest, done with a smith machine and a bench. It also works the front delts and triceps.

Smith machineBench Compound Reps and weight Also called: smith bench, smith flat press
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Chest

Do most of the work.

Secondary

Front delts and Triceps

Help during each rep.

  • ChestPecsPrimary
  • Front deltsFront of the shouldersSecondary
  • TricepsBack of the upper armSecondary

How to do it

  1. Set the bar and safeties. Set the bar height and the safety stops before you load it, and know how to rack it with a twist.
  2. Shoulder blades squeezed back and down, feet planted.
  3. Lower under control to the chest, elbows about 45 degrees from the body.
  4. Press up and slightly back, keeping the wrists over the elbows.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bouncing the weight. Lower under control and press from a brief touch or stop.
  • Elbows flared straight out. Keep them at roughly 45 degrees from the body.
  • Lifting the hips or feet. Stay planted from the first rep to the last.

Smith machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.