Smith Machine Bench Press

Chest

Smith Machine Bench Press

LevelBeginner EquipmentMachine MechanicCompound ForcePush

A flat bench press on the Smith machine that follows a fixed bar path to train the chest, shoulders and triceps.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Slide a flat bench into the Smith machine so the bar lines up with your mid-chest.
2Lie back, plant your feet and squeeze your shoulder blades together.
3Grip the bar slightly wider than shoulder width and unlock it.

How to perform

1Lower the bar slowly to the middle of your chest.
2Keep your elbows at roughly 45-70 degrees from your torso.
3Press the bar back up until your arms are straight.
4Re-rack the bar after your final repetition.