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Smith Machine Bench Press

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Machine
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


8.4

Out of 10

Excellent

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Smith Machine Bench Press Images

Smith Machine Bench Press
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Smith Machine Bench Press
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Smith Machine Bench Press Guide

Main Muscle: Chest

  1. Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. As you breathe in, come down slowly until you feel the bar on your middle chest.
  3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, lock the bar back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Same as the Barbell Bench Press but with a Smith Machine.



Alternative Exercises For Smith Machine Bench Press

Pushups

Muscle Targeted: Chest

9.2

Out of 10

9.1

Out of 10

9.0

Out of 10

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  • Reviews & Tips
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of people found this review helpful

Review: Smith Machine Bench Press

Exercise Rating
9/10

Aug 13, 2014 11:39 AM: I am not able to increase the weight on this exercise. I have stayed on this weight for 6 weeks now. What am i doing wrong? Chest day is the most toughest day and I workout alone.



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of people found this review helpful

Review: Smith Machine Bench Press

Exercise Rating
10/10

Mar 3, 2014 1:23 PM: I performed my bench press sets yesterday and used the Smith machine for every set. As someone who workouts at the gym by myself this machine is a great tool as you can push to failure and not get the weight stuck on your chest with no way out as you would with a free weight bench press. For me it...+See More



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of people found this review helpful

Review: Smith Machine Bench Press

Exercise Rating
4/10

Jan 25, 2014 5:15 PM: The smithmachine does not work your stabilizator muscle, the ones that make you go all over the place when you first start benching. They are small muscle that you need to train. Also the gravity when lowering is lowered which makes it easier. I would not use the smith machine for the chest ever and...+See More



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of people found this review helpful

Review: Smith Machine Bench Press

Exercise Rating
10/10

Oct 6, 2013 9:49 PM: 10



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Review: Smith Machine Bench Press

Exercise Rating
9/10

Aug 23, 2013 9:39 PM: This lets you feel some power over your barbell a good way to start out. Thanks Jami



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of people found this review helpful

Review: Smith Machine Bench Press

Exercise Rating
9/10

Aug 2, 2013 2:19 AM: I have been using the smith machine for many years for both chest and shoulders. I also use it to squat exclusively since I have a bad back. I lift more to stay toned and not to bulk up. The best thing about smith machines is no spotter required as some of the other commenters have said.



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of people found this review helpful

Review: Smith Machine Bench Press

Exercise Rating
10/10

Jul 29, 2013 3:34 PM: No spotter needed



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Review: Smith Machine Bench Press

Exercise Rating
10/10

May 15, 2012 12:36 PM: Anyone that says not to use the Smith machine just does not like them. There is no research saying it is bad. It actually targets the chest muscles more precisely that other methods. Not only will you gain muscle but it will sculpt it faster. You should ALWAYS do chest exercises using dumbells with...+See More



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of people found this review helpful

Review: Smith Machine Bench Press

Exercise Rating
9/10

Feb 18, 2012 12:00 PM: Great



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of people found this review helpful

Review: Smith Machine Bench Press

Exercise Rating
10/10

Oct 13, 2011 7:21 PM: Why do people hate on Smith Machine? I, myself, have shoulder problems and this machine works with it. Plus, I can do way more than with a regular barbell. Either way, I include both. Wanna hit it hard and without a spotter? Do it with this.



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