How to perform a Smith Machine Bench Press

The smith machine bench press is a compound movement where you use a smith machine and exercise bench to press the smith bar’s weight above you. It’s very similar to a traditional barbell bench press, but takes place in a fixed plane of motion which has a range of pros and cons to consider. In this brief how-to guide we’ve showcased how to perform the exercise with proper form, what its benefits are and more.

Performing a smith machine bench press with perfect form

Muscles worked in the smith machine bench press

The smith machine bench press emphasises your chest and triceps primarily, with a secondary activation in your front deltoids. The way in which this exercise works your chest can be adjusted by altering the angle of your bench.

A flat bench sets the focus on the middle chest — particularly the pectoralis major. This is the largest muscle in the chest and should be your main target on push days.

Setting your bench to an incline will alter the movement so that it works your upper chest and front deltoids. It’s common for people to train like this, as many fitness experts swear by the importance of targeting your upper chest individually.

Finally, a decline bench changes the movement even further. The focus shifts to the lower chest—or the pectoralis minor—and draws on the user’s triceps more.

Smith machine bench press vs barbell bench press

While it’s true that the smith machine has enjoyed a resurgence in popularity lately, there are still plenty of reasons to stick with your traditional barbell bench press.

Smith machine bench press

First of all, training on a smith machine is safer for solo gym-goers as you always have a spotter with you. Beyond that, though, the fixed plane of motion can make it easier to stabilise yourself during the movement which allows you to put greater focus on the chest under load.

Barbell bench press

The conventional barbell bench press is a staple of the weightlifting community and dear to many of our hearts. Since it’s a heavy compound movement that engages most of your upper body, it’s often seen as a measure of strength and is one of the ‘big three’ movements in powerlifting. Another difference between the two lifts is that a barbell bench press develops your stabilising muscles more than a smith machine, since there’s no support or guidance on getting the weight up. It’s all you.