How to do the Smith Machine Bench Press
Position the bench so the bar comes down to your lower chest.
Grip the bar slightly wider than your shoulders and unhook it by rotating your wrists.
Lower the bar under control until it lightly touches your chest.
Press until your arms are straight and re-hook the bar at the end of the set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Smith Machine Bench Press doesn’t suit your gym or your joints.
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