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Smith Machine Bench Press 7s · no sound

Smith Machine Bench Press

Flat bench press performed inside a Smith machine, where the bar runs on a fixed vertical track.

Primary muscle
Chest
Equipment
Machine
Difficulty
Beginner
Movement
Push
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How to do it

  1. Position a flat bench under the Smith machine bar and load the desired weight.
  2. Lie back so the bar tracks over your mid-chest and plant your feet on the floor.
  3. Grip the bar wider than shoulder width and set your shoulder blades into the bench.
  4. Rotate and lift the bar to disengage it from the safety hooks.
  5. Lower the bar under control until it sits about an inch above your chest, then pause.
  6. Press it back up without locking the elbows hard, and repeat for the prescribed reps.

Common mistakes

  • Using a narrow grip on the fixed track shifts the load onto the front deltoids instead of the chest.
  • Lying too far up or down the bench forces the fixed bar path to a point your shoulders cannot press safely.
  • Bouncing the bar off the chest replaces controlled work with momentum and jars the shoulder joint.
  • Forgetting to rotate the bar back into the hooks before sitting up leaves the load unsupported.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Same movement, other equipment

Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine

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Good to know

What muscles does the Smith Machine Bench Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Smith Machine Bench Press?
It uses a machine. Without it, the Bodyweight Knee Push Ups and the Cable Bench Press train the same muscles the same way.
Is the Smith Machine Bench Press good for beginners?
GymVim rates it beginner.

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