Smith Machine Bench Press

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Set a flat bench under the Smith machine so the bar touches the lower chest, and set the safety stops just below that height.
Lie back with the feet planted firmly on the floor, take the bar slightly wider than shoulder width, and pull the shoulder blades down and together.
Turn the wrists to clear the hooks and hold the bar at arm's length over the chest.
Lower it under control to the lower chest, elbows about 45 degrees from the ribs.
Press straight up to lockout, then turn the wrists to hook the bar back on the rack.

The rails fix the bar path, so the bench position decides where the bar lands. If it touches the neck or the stomach, move the bench before the set rather than bending your press to fit.
Loads here do not carry straight across to a free barbell. The machine does the balancing, and many Smith bars are counterweighted to weigh less than an Olympic bar.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.