A fixed-bar horizontal press performed on a Smith machine that extends the elbows to primarily work the chest muscles.
How to do the Smith Machine Bench Press#
- Position a flat bench so the bar sits over your chest; lie back and grip the bar with an overhand grip about shoulder-width apart.
- Unrack the bar and hold it with your arms straight while drawing your shoulder blades together for a stable upper back.
- Lower the bar in a controlled path until it touches the middle of your chest, keeping your elbows angled roughly 45–90° from your torso.
- Pause briefly at the bottom, then press the bar upward until your arms are near full extension.
- Breathe in as you lower and exhale as you press, keeping your feet planted and your torso stable throughout each rep.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
Common mistakes#
- Allowing the elbows to flare out excessively.
- Bouncing the bar off the chest instead of controlling the descent.
- Not retracting the shoulder blades, which reduces stability.
- Lifting the hips to help move the weight.
How much should you bench press?#
What the average bench press actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.
