A variation of the bench press that uses the Smith machine for more stability and safety.
- +Ideal for beginners who want to lift heavy safely
- +Helps in learning proper lifting technique
- +Machine stability allows focus on muscle activation
- –Limits natural movement and can lead to muscle imbalances
- –Can lead to overconfidence in lifting heavy without spotter
- –May not always be available in smaller gyms
This exercise targets:
Chest
Middle Chest
Upper Chest
Serratus
Lower Chest
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the safety stops just above chest level; position a flat bench centered under the bar
- Lie back with eyes under the bar, feet planted, slight arch, shoulder blades pulled back
- Grip the bar slightly wider than shoulder width; wrists straight, knuckles up
- Unrack by rotating the bar to clear the hooks; keep shoulders packed and core tight
- Lower the bar under control to mid‑chest, elbows at about 45–60° to your torso
- Press the bar up in a straight path until elbows are just short of lockout; don’t bounce
- Exhale as you press, inhale as you lower; re‑rack by rotating the bar into the hooks