Bench Press (Smith Machine)
Trains the chest, with help from the triceps and shoulders. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Bench Press (Smith Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Bench Press (Smith Machine) trains
Technique
How to do the Bench Press (Smith Machine)
- Position a flat bench under the smith machine so the bar lines up with your mid-chest when lying down. Lie on the bench with your feet flat on the floor and grip the bar slightly wider than shoulder-width apart.
- Rotate the bar to unrack it and extend your arms fully above your chest.
- Lower the bar slowly and with control until it lightly touches your chest.
- Press the bar back up to the starting position by extending your arms fully. Repeat for the desired number of repetitions, then rotate the bar to rack it securely.
Form cues
Getting it right
- Position the bench carefully so the bar path lines up with your mid-chest, not your neck or stomach.
- Keep your feet flat on the floor and your back against the bench for stability.
- Exhale as you press the bar up and inhale as you lower it.
- Use the safety catches so you can train close to failure safely.
Substitutes
Swap Bench Press (Smith Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bench Press (Smith Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.