Smith Machine Bench Press
The Smith machine bench press uses a fixed bar path to isolate the chest with less stabilizer demand. It is a great option for beginners or lifters training without a spotter.
How to Perform
Position the bench so the bar travels directly over your mid-chest.
Retract your shoulder blades and maintain a slight arch in your lower back.
Unrack by twisting the bar, then lower it under control to your chest.
Press through your palms and lock out at the top without losing shoulder blade position.
Common Mistakes to Avoid
Positioning the bench too far forward or back, causing the bar to track over the wrong part of the chest.
Relying entirely on the fixed path and neglecting shoulder blade retraction, which reduces chest activation.
Bouncing the bar off the chest to move more weight instead of controlling the eccentric.
Muscle Activation
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