FitCi
Smith Machine Bench Press is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie back on the bench so your eyes are in line with the bar; squeeze your shoulder blades together and pull them back.
- Grip the bar slightly wider than shoulder width and rotate it off the safety hooks to release it.
- Lower the bar under control to the lower-middle part of your chest.
- Press the bar up with your chest and stop at the top without fully locking your arms.
- Work through your set reps on a straight path under control, then lock the bar back onto the hooks.
Coaching tip
Since the machine controls the bar path, lower to your chest under control and don't shrug your shoulders.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.