Smith Bench Press
Trainer tips
- Adjust the bench position so the bar is over your solar plexus
- Squeeze your shoulder blades together and pin them against the bench
- Lower slowly and press hard
Cautions
- Misaligning the bench and stressing the shoulders
- Shortening the range of motion
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts · Triceps |
| Equipment |  Smith machine Flat bench |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
14 similar exercises
Representative exercise: Smith Incline Bench Press
- Smith Incline Bench Press
- Smith Close Grip Bench Press
- Smith Decline Bench Press
- Smith Wide Grip Bench Press
- Smith Decline Reverse-grip Press
- Smith Incline Wide Grip Bench Press
- Smith Wide Grip Decline Bench Press
- Smith Decline Close Grip Bench Press
- Smith Incline Close grip Bench Press
- Smith Wide Grip Bench Press (Demo 2)
- Smith Machine Decline Close Grip Bench Press
- Smith Wide Grip Decline Bench Press (Demo 2)
- Smith Incline Close grip Bench Press (Demo 2)
- Smith Machine Reverse Decline Close Grip Bench Press
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Smith Decline Reverse-grip PressHarderSmith Decline Bench PressHarderDumbbell Bench PressSimilar exerciseMachine Incline Chest PressSimilar exerciseKneeling Push-UpSimilar exerciseBarbell Larsen PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.