Smith Machine Bench Press: Muscles Worked & Technique

Smith Machine Bench Press exercise technique

Muscles Worked in the Smith Machine Bench Press

Muscles worked in smith machine bench press exercise

Primary muscles worked:

Secondary muscles worked:

How to Smith Machine Bench Press

  • Lie on the bench, pull your shoulderblades together and down, and hold your chest up.
  • Grip the bar slightly wider than shoulder-width apart.
  • Take a breath and hold it, and unrack the bar.
  • Lower the bar with control, until it touches your chest.
  • Push the bar up while exhaling.
  • Take another breath in the top position, and repeat for reps.


Smith bench press differs from barbell bench press primarily by its completely straight bar path, instead of a slightly arched one. The exercise also has lower requirements for stabilization and balance, which could make it easier to focus on the muscles trained.

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Text and graphics from the StrengthLog app.