TETSUSmith Bench Press
The Smith Bench Press is a smith machine exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Smith Bench Press
- Adjust the height of the smith machine bar to chest level.
- Lie flat on the bench with your feet firmly planted on the ground.
- Grip the bar with an overhand grip slightly wider than shoulder-width apart.
- Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
- Pause for a moment when the bar touches your chest.
- Push the bar back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Bench Press work?
The Smith Bench Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Smith Bench Press?
You need a smith machine to perform the Smith Bench Press.
How many sets and reps of the Smith Bench Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Bench Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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