Smith Machine Bench Press

A guided path: it lets you approach failure without a spotter and with less stabilisation demand, ideal for hypertrophy.

• Compound
• Machine
• Beginner

How to do it

• Set the bench so the bar comes down to nipple level
• Retract your shoulder blades before you unrack
• Use the safeties set at chest height

Sets, reps and tempo

Ranges: 8–12 reps · 0–2 RIR

Tempo: Lower for 2 s under control, brief pause, press

Common mistakes

• Setting the bench badly (the bar lands on your neck or your abdomen)
• Bouncing off your chest
• Not setting your shoulder blades

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders

Alternatives

• Bench press
• Chest Press Machine
• Dumbbell Bench Press