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Bench Press (Smith Machine): how to do it and muscles worked

The bench press (smith machine) mainly works your chest, with help from your triceps. You need a Smith machine.

Muscles worked

Main

Helping

How to do the bench press (smith machine)

  1. 1

    Place a flat bench centred under the bar with the bar over your mid chest. Lie back with feet planted and shoulder blades pinched, and grip just wider than shoulders.

  2. 2

    Twist the bar to unhook, lower it to your mid chest, then press it up until your arms are straight. Twist the bar back to hook it when done.

  3. 3

    Lower for two seconds while breathing in and press out. Know where the safety stops and hooks are before you start any heavy set.

Form tip: Position the bench so the bar lowers to your mid chest, not your neck or belly; the fixed path forgives no mistake.

Common questions

Which muscles does the bench press (smith machine) work?
The bench press (smith machine) mainly works your chest. It also involves your triceps.
What equipment do I need for the bench press (smith machine)?
You need a Smith machine.
How many sets and reps should I do?
A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bench press (smith machine) in SweatByte?
Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.

Bench Press (Smith Machine): how to do it and muscles worked · SweatByte