The Ultimate Guide to Smith Machine Bench Press
The Smith machine bench press is a popular chest exercise that allows you to press heavy weights safely. With its fixed bar path, the Smith machine takes stabilizer muscles out of the movement and lets you focus solely on pushing strength. This makes it an excellent option for building your pecs.
Key Takeaways
- The Smith machine stabilizes the bar, removing the need for extra control.
- It allows heavier lifting without a spotter.
- You can target upper or lower chest by adjusting grip width and bar path.
- The fixed path may limit shoulder joint mobility.
Whether you want to develop brute strength or protect your shoulders, the Smith machine bench press is a versatile chest builder. Read on to learn proper form, muscles worked, and how to program it into your routine.
What is the Smith Machine Bench Press?
The Smith machine bench press is a machine-assisted version of the traditional barbell bench press. Rather than having to balance and control a free weight bar, the barbell slides along fixed rails on the Smith machine.
This stabilized path targets your chest muscles by removing the need to balance and control the bar. The Smith machine allows you to go heavier on presses safely without a spotter.
Muscles Worked
The Smith machine bench press primarily targets the pectoralis major and minor muscles that make up your chest. Secondary muscles include:
- Front deltoids
- Triceps
- Serratus anterior
- Trapezius
By adjusting grip width and bar path, you can shift focus between the upper and lower chest. A narrower grip and vertical bar path hits more upper pec fibers.
Proper Form and Technique
Follow these steps for proper form on the Smith machine bench press:
- Set up a flat bench in the middle of the Smith machine. Adjust the safety pins to catch the bar a few inches below your chest.
- Lie back on the bench and unrack the bar using your chest muscles. Keep your feet flat on the floor.
- Lower the bar slowly to your mid-chest, just above your sternum. Keep your abs braced and do not bounce the bar off your chest.
- Press the bar back up by driving your feet into the floor and squeezing your chest muscles. Lock your arms out overhead without hyperextending.
- Control the weight back down for your next rep. Do not relax at the bottom – keep tension on your pecs.
- Exhale going up and inhale on the way down. Avoid holding your breath, which can spike blood pressure.
Tips and Technique Cues
Here are some tips for performing proper Smith machine bench press technique:
- Keep your shoulders and hips on the bench at all times. Do not excessively arch your back.
- Set your grip slightly wider than shoulder-width. A close grip uses more triceps.
- Pull the bar down to your upper chest or sternum, not neck or face. Follow the natural bar path.
- Squeeze your chest muscles and drive your heels to push the weight up. Do not use momentum.
- Keep continuous tension on your pectorals. Do not relax at the bottom.
- Control the weight on the way down. Do not just drop it or bounce off your chest.
- Use a full range of motion on every rep for best muscle stimulation.
Smith Machine Bench Press Variations
There are several Smith machine bench press variations to target different areas of the chest:
- Incline bench press – Hits more upper chest fibers using an incline bench set to 30-45 degrees. Can help build upper pec mass.
- Decline bench press – Shifts emphasis to the lower chest by declining the bench 15-30 degrees. Stretches the pecs under load.
- Close grip bench press – Uses a narrower grip inside shoulder-width. Increases triceps and inner pec recruitment.
- Touch-and-go reps – Briefly touch chest without coming to a full stop between reps. Reduces pause and increases time under tension.
- Stop-and-go reps – Come to a complete stop on your chest between reps. Increased pause places more emphasis on the chest.
Benefits of the Smith Machine Bench Press
There are several advantages that this machine-assisted bench press variation offers:
- Allows lifting heavy without a spotter due to safety stops
- Builds pressing strength by removing stabilization demands
- Lets you safely push your chest muscles to failure
- Fixed bar path reduces risk of shoulder impingement
- Can adjust path angle to target upper or lower chest
- Smith machine provides confident reassurance for beginners
The Smith machine is an ideal way to overload your chest without relying on a spotter. It lets you focus solely on maximal strength development.
Common Mistakes
Avoid these common Smith machine bench press mistakes:
- Not controlling the weight – Letting it crash down rather than lowering under control. Can cause shoulder injury.
- Partial range of motion – Not bringing the bar fully to your mid-upper chest misses pec stimulation.
- Excessive arching – Overarching your back shifts load off the chest and onto shoulders. Keep normal arch.
- Hands too narrow – Gripping inside shoulder width recruits more triceps. Use just outside shoulder width.
- Bouncing off chest – Creates momentum rather than controlled reps. Keep tension on pecs.
- Holding breath – Can spike blood pressure. Inhale down, exhale up.
When to Use the Smith Machine Bench Press
The Smith machine bench press is best used:
- During moderate to high rep hypertrophy training to build your chest. Aim for 6-12 reps per set.
- On heavy strength days in the 3-5 rep range to continually overload your muscles.
- As a substitute for barbell bench pressing if you have shoulder injuries.
- By beginners learning proper bench press form and technique.
- On deload weeks when you want to stimulate chest growth without overexerting.
The Smith machine’s support allows you to safely press very heavy loads for your chest size and strength goals. It complements regular barbell bench pressing.
Sample Training Day
Here is a sample chest workout using the Smith machine bench press, chest press:
Exercise: Smith Machine Bench Press
Sets: 4 sets
Reps: 8, 8, 6, 6
Rest Between Sets: 90 seconds
Exercise: Incline Dumbbell Press
Sets: 3 sets
Reps: 10, 10, 8
Rest Between Sets: 60 seconds
Exercise: Cable Crossovers
Sets: 3 sets
Reps: 12, 12, 10
Rest Between Sets: 45 seconds
This workout focuses on moderate reps and volume to build chest size using the Smith machine as the core lift. It prioritizes quality reps with adequate rest for best strength gains.
Expert Tips
Here are some pro tips from trainers and coaches:
“Focus on squeezing your pecs and pressing in a straight vertical line up. Do not push back on the bar – drive straight up for constant chest tension.”
- Chris Salvadore, personal trainer
“Adjust grip width regularly to change the feeling of the movement and keep your muscles guessing. Wider hits more chest while narrower hits more triceps.”
- Omar Isuf, strength coach
“Do not bounce the weight – use a full range of motion with no pause at the bottom. Let the chest stretch under tension then reverse the motion with full power.”
- Spencer Nadolsky, medical expert
Conclusion
The Smith machine bench press allows you to safely overload your chest muscles without relying on a spotter. By stabilizing the bar path, it removes stabilization demands and lets you focus solely on pressing strength. Adjust grip width, bar path angle, and rep range to target different areas of the chest. Use controlled form without excessive arching or bouncing. Combined with regular bench pressing, the Smith machine can pack size onto your pecs!
References:
- Schick EE, Coburn JW, Brown LE, Judelson DA, Khamoui AV, Tran TT, Uribe BP. A comparison of muscle activation between a Smith machine and free weight bench press. J Strength Cond Res. 2010 Mar;24(3):779-84. doi: 10.1519/JSC.0b013e3181cc2237.
- Saeterbakken AH, van den Tillaar R, Fimland MS. A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. J Sports Sci. 2011;29(5):533-8. doi: 10.1080/02640414.2010.543916.
- Paoli A, Marcolin G, Petrone N. The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. J Strength Cond Res. 2009 Jan;23(1):246-50. doi: 10.1519/JSC.0b013e3181876811.
- Schick EE, Coburn JW, Brown LE, Judelson DA, Khamoui AV, Tran TT, Uribe BP. A comparison of muscle activation between a Smith machine and free weight bench press. J Strength Cond Res. 2010 Mar;24(3):779-84. doi: 10.1519/JSC.0b013e3181cc2237.
- Contreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J. A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. J Appl Biomech. 2015 Dec;31(6):452-8. doi: 10.1123/jab.2014-0194.
Q: What is the Smith Machine Bench Press?
A: The Smith Machine Bench Press is a variation of the traditional bench press exercise that utilizes a Smith machine to perform the movement. It is a popular exercise for building strength and muscle in the chest and upper body.
Q: How does the Smith Machine Bench Press differ from the traditional bench press?
A: The main difference is that the Smith Machine Bench Press uses a Smith machine, which is a piece of equipment that consists of a barbell fixed within steel rails. This allows for a guided vertical movement, providing additional stability and reducing the need for a spotter.
Q: What are the benefits of using a Smith machine for the bench press?
A: Using a Smith machine for the bench press offers several benefits. It provides greater stability, which allows you to focus on the targeted muscle groups and increase the intensity of your workout. The machine also allows you to lift heavier weights without the need for a spotter.
Q: How do I perform the Smith Machine Bench Press?
A: Start by setting the safety stops on the Smith machine at a height that allows you to perform the full range of motion without touching them. Lie on a flat bench in the Smith machine and grab the bar with your hands slightly wider than shoulder-width apart. Lower the bar towards your chest, then push it back up to the starting position.
Q: Are there any specific tips on the form and technique for the Smith Machine Bench Press?
A: Yes, here are a few tips to ensure proper form and technique for the Smith Machine Bench Press:
- Keep your feet firmly planted on the ground for stability.
- Maintain a slight arch in your lower back throughout the movement.
- Lower the bar slowly and under control, focusing on engaging the chest muscles.
- Keep your elbows slightly tucked in during the movement.
Q: Which muscles are worked during the Smith Machine Bench Press?
A: The Smith Machine Bench Press primarily targets the chest muscles (pectoralis major and minor), but it also works the shoulders (anterior deltoids) and triceps to a lesser extent. The exercise also engages the stabilizing muscles in the core and upper back.
Q: Can I replace the traditional bench press with the Smith Machine Bench Press?
A: While the Smith Machine Bench Press is a great exercise for building chest strength and muscle, it is not a complete replacement for the traditional bench press. The traditional bench press allows for a greater range of motion and engages more stabilizing muscles, making it a more functional exercise.
Q: How can I incorporate the Smith Machine Bench Press into my workout routine?
A: You can incorporate the Smith Machine Bench Press into your workout routine by using it as a primary chest exercise or as a variation to mix up your routine. It can be performed as a standalone exercise or as part of a larger upper body workout.
Q: Can the Smith Machine Bench Press be used to target specific areas of the chest?
A: Yes, you can adjust your grip on the bar to target specific areas of the chest. A wider grip will place more emphasis on the outer portion of the chest, while a narrower grip will target the inner portion. Experiment with different grip widths to find what works best for you.
Q: Can beginners perform the Smith Machine Bench Press?
A: Yes, beginners can perform the Smith Machine Bench Press. The guided movement of the Smith machine reduces the risk of injury and allows beginners to focus on proper form and technique. Start with lighter weights and gradually increase the load as you become more comfortable with the exercise.
Q: Is the Smith Machine Bench Press the best alternative to the traditional bench press?
A: The Smith Machine Bench Press is a great alternative to the traditional bench press, but it may not be considered the best option for everyone. It offers stability and the ability to lift heavier weights, but it limits the natural range of motion and may not engage the same level of muscle activation as free weights.
