The Smith machine bench press is a popular alternative to the classic free weight bench press. Instead of pressing a loose barbell, you press a bar attached to a fixed track, allowing only vertical or slightly angled movement. This seemingly simple difference has big implications for muscle engagement, technique, safety, and results.
1. Smith Machine Bench Press vs Free Weight Bench Press
- Smith machine bench press is not the same as the traditional barbell bench press.
- Key differences:
- Bar path: fixed (vertical or slightly angled) vs free.
- Requires less stabilization, more muscle isolation.
- Safer for solo lifters, but less real-world “carryover.”
- Usually can press more on Smith machine, but doesn’t directly translate to barbell PR.
- Risk of developing “bad habits” if only training with Smith machine.
2. Benefits & Drawbacks
Benefits:
- Safer for solo training (easy self-spotting)
- Great for muscle isolation (chest, triceps)
- Consistent technique for beginners
- Often can lift heavier weight
- Useful for drop sets and high-rep finishers
- Helpful for injury recovery
Drawbacks:
- Less stabilizer muscle activation
- Fixed path may not suit everyone’s natural bench groove
- Long-term risk of repetitive strain if form is poor
- Can mask bad technique
- Doesn’t build “functional” strength as well as free weights
3. How to Perform the Smith Machine Bench Press
Setup:
- Place a flat (or incline/decline) bench under the Smith machine.
- Position the bench so the bar path aligns with your mid-chest (nipple line).
- For angled Smith machines, ensure the bar moves toward your head, not away.
- Set the bar height so you can grab it with straight arms while lying down.
- Set safety stops (if available) just below your chest.
Execution:
- Grip the bar slightly wider than shoulder-width.
- Unrack the bar by pressing up and rotating your wrists to unlock.
- Lower the bar slowly to your mid-chest, elbows at 45-75° to your torso.
- Keep feet flat, shoulders retracted, slight arch in your lower back.
- Press the bar back up, exhaling, but don’t lock out hard.
- Re-rack by rotating your wrists to hook the bar at the top.
Pro Tips:
- Always test the bar path empty before loading weight.
- Adjust bench position so the bar lands mid-chest.
- Avoid bouncing the bar or doing partial reps.
- Keep your wrist straight and grip firm.
- Video yourself or use a mirror to check form.
4. Common Mistakes and How to Fix Them
- Bench too far forward/back: adjust so bar lands on mid-chest.
- Facing the wrong way on angled Smith: bar must move toward your head.
- Elbows too flared or tucked: aim for a natural, pain-free angle.
- Letting wrists bend backward: keep wrists straight.
- Not using full range of motion: go all the way down to the chest, unless injured.
5. Muscles Worked
- Primary: Pectoralis major (chest)
- Secondary: Anterior deltoids (front shoulders), triceps brachii
- Tertiary: Core, forearms, stabilizers (less than free weights)
6. Types of Smith Machine Bench Press
- Flat Smith machine bench press
- Incline Smith machine bench press (bench set at 20-30°)
- Decline Smith machine bench press (bench set at -15 to -25°)
- Angled/Slanted Smith machine bench press (bar path tilted)
- Close grip Smith machine bench press (targets triceps)
- Reverse grip Smith machine bench press (targets upper chest, biceps)
7. Smith Machine Bench Press Strength Standards
- Typical Smith bench is 5-15 lbs “easier” than barbell.
- Most Smith bars weigh 15-25 lbs (not 45 lbs like Olympic barbell).
- Don’t directly compare Smith machine PR to barbell PR.
8. How to Choose & Where to Buy a Smith Machine
- Check if bar path is straight or angled.
- Look for heavy-duty build, smooth movement, stable frame.
- Safety stops and easy lockout features are essential.
- Choose a bench that’s wide, stable, adjustable (flat/incline/decline).
- Brand matters: TZFIT is a recommended manufacturer for both home and commercial gyms, known for robust and smooth Smith machines.
9. FAQ: Top Smith Machine Bench Press Questions
Q: Is Smith machine bench press easier than barbell?
A: Yes. Most people can lift more due to fixed path and less stabilization required.
Q: Can you build chest size with Smith machine bench press?
A: Yes, but combine with free weights and other exercises for best results.
Q: Are Smith machines bad for shoulders?
A: Only if your setup or technique is poor. Align the bar path with your natural pressing groove.
Q: How much does a Smith machine bar weigh?
A: Most are 15–25 lbs. Always check your specific model.
Q: Should I use Smith or barbell?
A: Best results come from using both—Smith for safety and overload, barbell for real-world strength.
10. Smith Machine Bench Press Video
11. Conclusion
The Smith machine bench press is a powerful tool—safer for solo training, great for chest and triceps muscle building, and useful for both beginners and advanced lifters. However, it should be combined with free weights for best long-term results in strength, muscle development, and functional fitness.
- Use Smith for safety, overload, and high-volume training.
- Master setup and form to avoid injuries.
- Combine with barbell/dumbbell presses for the best gains.
- Invest in a quality Smith machine (such as from TZFIT) for long-term gym success.