Smith Machine Bench Press

Why it matters

Because the bar moves along a fixed vertical track, the Smith machine bench press removes the need to balance and stabilize the bar path yourself, letting you focus entirely on pressing power. This can be useful for training closer to failure safely, since the fixed track also makes it easier to rack the bar at any point.

How to do it

1. Set the bench under the Smith machine bar. Position yourself so the bar travels to your mid-chest.
2. Unhook the bar and lower it with control. Same general bar path as a free barbell bench press, just guided by the machine.
3. Press back up to full extension. Drive through your chest and triceps to lock out.
4. Re-hook the bar securely when finished. Make sure the bar is fully secured in the rack before releasing your grip.

Common mistakes

• Assuming the fixed bar path means form doesn't matter. Elbow position, bar placement, and shoulder stability still matter even with the guided track.
• Setting the bench in the wrong position relative to the bar path. A poorly positioned bench changes where the bar travels relative to your body.
• Forgetting that a fixed path can feel different on the shoulders. Some people find a fixed vertical bar path less natural than a free barbell's slight arc — adjust grip width if needed for comfort.
• Not fully securing the bar in the hooks when done. Always confirm the bar is locked into the rack before letting go.

Sets & reps by level