Exercise guide · Beginner · Compound

Smith Bench Press: How to Do It & Muscles Worked

The smith bench press is a chest exercise performed on a smith machine, which provides a guided bar path for pressing movements. It primarily targets the pectorals, with secondary emphasis on the triceps and shoulders.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Smith Machine
Level · type
Beginner · Compound
Demonstration of the smith bench press
Front view: muscles worked by the smith bench press. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the smith bench press. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the smith bench press

  1. Step 1: Adjust the height of the smith machine bar to chest level.
  2. Step 2: Lie flat on the bench with your feet firmly planted on the ground.
  3. Step 3: Grip the bar with an overhand grip slightly wider than shoulder-width apart.
  4. Step 4: Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
  5. Step 5: Pause for a moment when the bar touches your chest.
  6. Step 6: Push the bar back up to the starting position, fully extending your arms.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith bench press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Bench Press alternatives

More exercises that train the chest as their main target:

More chest exercises

See the best chest exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.