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Explore/Chest

Smith Machine Bench Press

Also called Smith bench

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Smith machine, Bench

Smith machine setup →
How to do itPicture · 3 steps
  1. 1Bench placed so the bar meets your lower chest
  2. 2Shoulder blades back and down before you unrack
  3. 3Lower under control and press straight up

Most common mistake

Setting the bench so the bar lands on the neck or the belly.

Watch a demo
A
For chest
#8 of 32
See the full list →
Research
79
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%5/5

The bench press without the balance or a spotter: easy to push hard safely.

How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SHigh-to-Low Cable FlyCable
  • ALow-to-High Cable FlyCable
  • SPec DeckMachine

Takes

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