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Illustration of the Smith Machine Bench Press: Bar path is fixed, so slide the bench until it lands on your mid-chest.
compound · Horizontal Push

Smith Machine Bench Press

Smith Machine Bench Press is a compound horizontal push movement for chest, using Smith Machine and Flat Bench. It also works triceps and front delts. 3 sets of 8-12, 2 min rest.

Primary muscle
Chest
Equipment
Smith Machine and Flat Bench
Difficulty
Beginner
Sets and reps
3 × 8-12
Rest
120s
Force
push

How to do it

  1. 1
    Set up

    Bench centred under the rails, unhook with a small wrist rotation.

  2. 2
    The cue that matters

    Bar path is fixed, so slide the bench until it lands on your mid-chest.

  3. 3
    Work it

    3 sets of 8-12, resting about 2 minutes between them.

Muscles worked

Chest does most of the work. Triceps and front delts take the rest.

Chest exercisestricepsfront delts