Smith Machine Bench Press
Smith machine bench press with a fixed path for safe overload. It works mainly the chest and front deltoid, with help from the triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Smith Machine Bench Press
- Lie on the bench so the bar comes down to the lower half of your chest; shoulder blades pulled together and down, feet flat.
- Grip the bar a little wider than shoulder width, unhook it and hold it over your chest with straight arms.
- Lower the bar with control until it touches your chest, elbows about 45 degrees from the body.
- Press it back up while exhaling; the rails fix the path, so the bench position does the work of setting it right.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Mass and strength across the whole chest
- Stronger lockout on every press
- Carries over to overhead work and dips
How Flawless ranks Smith Machine Bench Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Smith Machine Bench Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Smith Machine Bench Press work?
It works mainly the chest and front deltoid, with help from the triceps.
How do you do Smith Machine Bench Press?
Lie on the bench so the bar comes down to the lower half of your chest; shoulder blades pulled together and down, feet flat. Grip the bar a little wider than shoulder width, unhook it and hold it over your chest with straight arms. Lower the bar with control until it touches your chest, elbows about 45 degrees from the body. Press it back up while exhaling; the rails fix the path, so the bench position does the work of setting it right.
How does Flawless rank Smith Machine Bench Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.