Home Exercises Smith Machine Bench Press

Smith Machine Bench Press

Exercise Tips

  • Keep your back flat on the bench
  • Never touch the bar to your chest

Smith Machine Bench Press

This exercise targets your middle chest and provides a low cardio benefit. It also works your shoulders and triceps.

Muscle Group

Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps


2 days a Week to
3 days a Week


Smith Machine, Flat Bench

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps

Equipment: Smith Machine, Flat Bench

Minimum Frequency: 2 days a Week

Maximum Frequency: 3 days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Position a flat bench underneath a Smith Machine, then lie on the flat bench, face up with each leg hanging over the side, feet flat on the floor. Grab the barbell with an overhand grip, hands slightly wider than shoulder width apart.

  1. 1 Exhaling, lift the barbell off the rack and slowly bring it down until it is 3 inches off your chest, bending your elbows.
  2. 2 Hold for a one count, then inhale and explosively return the bar to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.