# Bench Press (Smith Machine)

> A flat bench press on a Smith machine, with the bar fixed on vertical guides, that builds your chest, front shoulders and triceps.

Page: https://fitnessie.app/exercises/smith-machine-bench-press/
Type: Smith machine · Push
Demo video: https://fitnessie.app/demos/bench-press-smith-machine/f3dc875560a5fe9f.mp4

## How to do it

1. Set a flat bench under the bar so the guides pass over the middle of your chest.
2. Lie back with your shoulder blades together and down, and your head, shoulders and glutes on the bench.
3. Grip the bar just outside shoulder width and unrack it.
4. Lower the bar to the middle of your chest.
5. Press back up to straight arms.

## Key cues

- Shoulder blades together and down
- Feet planted, heels under the knees
- Elbows about halfway between flared and tucked
- Forearms stacked under the bar

## Common mistakes

- Flaring the elbows straight out to the sides
- Lifting your head, shoulders or glutes off the bench
- Setting the bench so the bar touches too high or low on the chest

## Muscles worked

- Primary: Chest and front delts
- Secondary: Triceps

## Equipment

Smith machine and flat bench.

## Variations

- [Bench Press (Barbell)](https://fitnessie.app/exercises/bench-press/)
- [Bench Press - Close Grip (Barbell)](https://fitnessie.app/exercises/close-grip-bench-press/)
- [Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-bench-press/)
- [Bench Press - Wide Grip (Barbell)](https://fitnessie.app/exercises/wide-grip-bench-press/)

## References

- [StrengthLog: Smith Machine Bench Press](https://www.strengthlog.com/smith-machine-bench-press/)
- [Fitbod: Smith Machine Bench Press](https://fitbod.me/exercises/smith-machine-bench-press)