Related guides: does bench press work the biceps?, tate press, close grip bench press
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- How to do a smith machine bench press
- What are the drawbacks?
- Benefits
- Common mistakes
- Muscles worked
- Variations
- Alternative exercises
- Is this exercise for you?
- Additional resources
The smith machine bench press is a variation of the traditional bench press exercise that is performed using a special type of weightlifting equipment called a smith machine. This machine consists of a barbell that is fixed on two vertical steel rails, allowing it to move only in an up and down motion. It also has a number of weight plates that can be added to the barbell to increase the resistance.
The smith machine bench press is often used by bodybuilders, powerlifters, and other strength athletes as a way to target their chest muscles and build upper body strength. It can also be a good option for beginners or those who are new to weightlifting, as the fixed barbell path allows for a more stable and controlled movement. This can be particularly helpful for those who may not have a spotter or are working out alone.
How to do a smith machine bench press
- Adjust the height of the barbell on the smith machine to a level that is appropriate for your arm length.
- Position yourself on the bench with your feet flat on the ground and your head, shoulders, and hips in a straight line.
- Grasp the barbell with an overhand grip that is slightly wider than shoulder-width apart.
- Unrack the barbell by straightening your arms and lifting it off the hooks on the smith machine.
- Lower the barbell towards your chest in a controlled manner, keeping your elbows close to your body.
- Pause briefly at the bottom of the movement, then push the barbell back up to the starting position, extending your arms fully.
- Repeat the movement for the desired number of reps.
- When you have finished your set, rack the barbell by carefully lowering it back onto the hooks on the smith machine.
It is important to maintain good form and technique throughout the exercise, as well as to choose a weight that is appropriate for your strength level.
Drawbacks of the smith machine bench press
The smith machine can get a bit of a bad wrap but lets set the record straight. Here’s what’s bad about using the smith machine for the bench press.
Smith machines are less functional than free weights
You’ll most likely be able to lift more weight with a smith machine, but in the real world, we need to lift and move objects in 3-dimensional planes of motion. The strength you gain using a smith machine will not equate to real-world situations (or free weight strength). Therefore, the smith machine bench press provides less utility than the barbell bench press.
Neglecting supporting muscles can lead to injury
Because the smith machine is set in a 2-dimensional plane of motion, when performing a bench press with this machine you require much less support from your stabilising muscles.
Working these stabalisation muscles is important for several reasons. One reason is that if we try to use free weights at a similar weight level used on the smith machine we’ll be unlikely to maintain the correct form due to stabalisation muscle weakness, potentially leading to injury.
Moreover, because the stabalisation muscles haven’t developed on the smith machine like the primary muscle has, moving over to free weights can cause injuries (such as muscle strains) in the supporting muscles.
Free weights lead to more overall muscle growth
Once again, this touches on the supporting muscles point. Because smith machines lead to isolated movements in a 2-D plane of motion, they employ fewer muscles than free weights do. Free weights generally force a whole host of supporting muscles to work, leading to more overall muscle growth. This is why you’re likely to gain muscles across a wider range of muscles with the barbell bench press than you would with a smith machine. Smith machines are great for targeting specific muscles with overload, however, if you’re looking for the most bang for your buck, go with free weights/barbells.
Related guides: does bench press work the biceps?, tate press, close grip bench press
Smith machine bench press benefits
You don’t need a spotter to try heavy lifts
If you don’t have a spotter, using a barbell when you’re close to your PB can be pretty nerve-wracking. In reality, you should ask someone close by but it’s not always that simple (or busy). The safety of the twisting lock system of a smith machine can allow you to overload your muscle that bit more than if you were using a barbell.
That being said, the dumbbell chest press is a great alternative to overload the pecs, anterior deltoids and triceps, so a bar isn’t essential.
Some top bodybuilders swear by the smith machine
This doesn’t necessarily mean you should as well, however, it’s worth noting that Dorian Yates (winner of Mr. Olympia) frequently used the smith machine, and he did alright…
However, winning bodybuilding competitions doesn’t equate to functionality so this should be considered. Moreover, just because a top bodybuilder used them regularly, this isn’t to say that other exercises weren’t part of his routine. Food for thought…
Smith machine bench press common mistakes
Incorrect bench placement under the bar
This might be one of the trickier topics of the exercise. The issue is this: with a traditional bench press we want the bar to start above our shoulders and end up on our nipple-line. This means that the bar isn’t supposed to go straight down for biomechanical reasons like it would with a perfectly vertical smith machine. In short, these two positions are where the weight sits most effectively and safely for the movement. Considering this, if we’re using a perfectly vertical smith machine we want a mid pec placement for the bar.
However, some smith machines have a slight tilt that we can use to our advantage. If you notice that your smith machine is a titled version, place the bench in a position where the bar starts above your shoulders and moves to your nipple-line.
Incorrect body position when completing the movement
Here are some key points to consider when completing the movement
- Keep your wrists straight – stacking your wrist joint is a safe and more efficient way of transfering force from your body through to your palms. This same logic is used with other exercises as well, for example, in a squat we want to stack our spine, hips knees and ankles. A failure to do so will result in force being lost and joints/muscles being put in a compromising position.
- Keep your elbows slightly tucked – to be specific, you want them at a 45 degree angle out from your body (pointing them out direct to your sides would be 90 degrees). if your elbows are flared out completely to the side (which isn’t completely uncommon) you’ll be putting a pot of pressure on the shoulder joint, risking injury.
- Pull your shoulder blades down, as if you were trying to put them in your back pocket. This puts your shoulder joint in a much safer, and more effective position.
- Start with the bar above your shoulders and move the bar to your nipple-line on the decline – this is the most effective path for the bar from a biomechanical perspective and should allow you to increase the weight safely.
Smith machine bench press muscles worked
Pectoralis Major (Pecs)
These are the large square-shaped muscles of your upper chest. The primary function of this muscle during a chest press is adduction (pulls towards the midline) of the arm. The other function of this muscle that is less prevalent during this exercise is the internal rotation of the arm.
Anterior Deltoid (front side of your delts)
This part of your deltoid assists movement during the press as well as lowering the bar. The deltoid is activated the most in the mid position of the bench press. It’s possible to employ more deltoid activation when working at an incline with your bench press.
Triceps brachii
This muscle contains three heads (tri) and is responsible for the extensions of the arm at the elbow joint. Weak triceps can often be the secret component that holds bench press progression back. Improve your bench press performance by incorporating the Tate press into your routine, specifically designed to improve the bench press.
Smith machine bench press variations
Decline smith machine bench press
This variations is going to do a good job of targeting your lower pec. We’re essentially pushing downwards like we would with a chest dip. Move the bench into a position similar to the standard press and set the bench at a minus 30 degree or use a standard decline bench. You still want the bar to be hitting your nipple-line if you can and follow the form steps detailed above.
Incline smith machine bench press
The incline smith machine bench press targets the upper chest muscles, as well as the triceps and shoulders. It can be a good option for those looking to add variety to their chest workout or who want to focus on building the upper portion of their chest.
Be sure to follow all of the form tips detailed above to avoid injury and maximise your gains.
Smith machine bench press alternatives
Barbell bench press
As we’ve discussed earlier, the barbell bench press is a great way of building the chest functionally as it requires support muscles to keep the bar stable. Make sure to use a spotter when trying heavier lifts to ensure you don’t injury yourself. There’s not much scarier than realising that the barbell doesn’t want to leave your chest…Here’s a tutorial video to run through the correct form.
Dumbbell bench press
This variation has a few benefits that the barbell bench presses do not. For starters, there’s no bar to potentially strangle you! Jokes aside, the lack of a bar means you can safely overload your chest with weight without worrying about the bar. If you can’t complete the rep you can just drop the dumbbells to the side of you. Furthermore, you can experience a wider range of motion as your elbows can move further behind your back before the press. A larger range of motion will help to work the muscles involved harder, leading to more growth.
Standing cable chest press
This is a great variation to safely overload the pecs, delts and triceps whilst gaining an extra adduction benefit by moving your arm past the midline, working the inner chest fibres. Here’s a brilliant guide by Jeff Cavalier that details the movement and benefits.
Is the smith machine bench press right for you?
You’re the one who is best placed to answer this but here are some pointers. This exercise if right for you if:
- You’re performing free weight exercises in other parts of your routine that work stabilising muscles
- You’re looking to really isolate your pectoral muscles, deltoids and triceps
- You want to overload the above mentioned muscles in a controlled environment
- You find getting the right form for barbell compound movements like the bench press difficult
- You’re nursing an injury that could be affected by a free weight exercise that requires stability from your own body
- You’re new to lifting weights, you want to build your upper body but need a starting place
This exercise is not for you if:
- You’re keen on building 3-dimensional strength but use mostly machines at the moment
- You want to build stabilisation strength to use in physical endeavours like sports
Smith machines aren’t always bad, but you can’t expect to build functional strength if you don’t work out in a functional way. This exercise is great as an accessory exercise to barbell compound movements like the bench press because you can overload the chest very safely. However, if you only use machines you’re not going to build as much real-world strength as you could have with other exercises.
Additional resources
- Study: Free weights vs machines for athletic performance
- Study: Free weights vs machines for performance, testosterone levels and muscle mass
- Related guides: does bench press work the biceps?, tate press, close grip bench press
Olly is a CIMSPA accredited personal trainer with a BSc degree in sport management from Solent University. He has over 10 years experience helping clients reach their health & fitness goals.
