Exercise library
Chest
Smith Machine Bench Press
- Primary muscle
- Chest
- Also works
- Triceps, Shoulders
- Equipment
- Machine
- Movement pattern
- Horizontal push
- Role in a program
- Primary
How to do it
Position a flat bench under the Smith bar so it tracks over your mid-chest. Unrack, lower the bar under control to the chest, then press up and re-engage the hooks at the top. The fixed bar path allows a controlled press with less stabilizer demand.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the chest — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Decline Machine Chest PressMachineHorizontal push
- Hammer Strength Chest PressMachineHorizontal push
- Incline Machine Chest PressMachineHorizontal push
- Machine Chest PressMachineHorizontal push
- Pec Deck FlyeMachineHorizontal push
- Seated Machine FlyeMachineHorizontal push
No-equipment alternatives
Training at home or on the road — bodyweight options for the chest: