A Beginner’s Guide to the Smith Machine Bench Press

When you first think about exercises to strengthen your upper body, you might imagine doing set after set of bench press reps with dumbbells or barbells. However, a lot of beginners find the traditional, barbell bench press intimidating. And for good reason! The bench press can have a pretty steep learning curve. Plus, if you can’t find a spotter to help you stay safe, you can easily injure yourself. 

Fortunately, if you want to start incorporating bench presses into your workouts, the Smith machine bench press is a fantastic alternative to free weights. This simple machine, available at most PF locations, offers users a safe, controlled, and effective way to confidently perform bench presses and build upper body strength. 

What is a Smith Machine?

Glad you asked! Imagine a barbell slotted into a fixed vertical track, gliding smoothly up and down. That is a Smith machine. 

And why is the Smith machine so magical? Because keeping the barbell on a controlled path provides stability and support while performing bench presses, meaning you can do bench presses without a spotter. So if you've ever felt shy to ask a stranger to spot you in the gym, or wanted to safely bench press without much experience, the Smith machine is a great option for you. No need to worry about the bar wobbling off balance – the Smith machine, literally, has your back.

The Smith machine may be overlooked in favor of its free-weight counterparts, but it's a safe and effective way to build strength and confidence, especially for beginners. 

Buckle up because we're diving headfirst into the world of the Smith machine bench press, exploring its benefits and equipping you with the knowledge to conquer this versatile machine.

And if you just can't wait to start getting some practical experience on the Smith machine, find a PF club near you for support and expert guidance when you need it.

How to Use a Smith Machine to Do Bench Presses

Before diving into reps and sets, let's ensure you're set up for success with the proper technique for doing a Smith machine bench press. Remember, good form is your ultimate safety net from getting hurt.

1. Setup: Adjust the bench and bar heights to align your chest with the bar at mid-grip. Plant your feet flat on the floor, hip-width apart, for optimal stability.
2. Grip: Once you lie on the bench, grab the bar with hands slightly wider than shoulder-width, thumbs wrapped underneath.
3. Lower: Take a controlled breath in, unlock the bar, and slowly lower it down the track to your chest, keeping your elbow tucked in and maintaining a controlled descent. Focus on slow, deliberate reps.
4. Press: Exhale and push the bar back up the track to its starting position, maintaining a straight line through your elbows and core engagement. Focus on using your chest muscles, not just your arms. After completing your desired reps, lock the bar back in place.

And if you could use a little more guidance on bench press technique, don't worry! We've got PF team members ready to help at all our locations, and if you can’t stop by in person, we’ve got you covered with our Beginner's Guide to the Bench Press.

Form Basics for the Smith Machine Bench Press

Achieving the best results with the Smith Machine bench press begins with maintaining proper posture and body alignment.

• Posture is critical: Keep your spine neutral, chest lifted, and shoulders down.
• Engage your core: Breathe properly and brace your abs and glutes for a strong base.
• Control the bar: Focus on slow, deliberate reps for maximum muscle activation.
• Maintain the path: Keep your elbows tucked in and avoid locking them at the top of the movement.
• Adjust for your body: Don't be afraid to tweak the machine settings for optimal comfort and form.
• Warm-up and cool-down: Like any exercise, don't forget to prepare your body and prevent injury with proper pre- and post-workout routines.

Common Smith Machine Mistakes

To maximize the benefits of the Smith machine bench press, steer clear of common mistakes. Understanding these nuances is crucial for a safe and effective workout.

• Bouncing the bar: A lot of people will let the bar touch their chest as they lower it down the track, but this reduces muscle engagement and increases injury risk. Control the bar throughout the entire range of motion.
• Using excessive weight: Start light and gradually increase weight as you get stronger. Don't sacrifice form for heavier weights.
• Neglecting leg drive: Don't let your legs wobble around. Push through your heels for optimal power and stability.
• Locking your elbows: Maintain a slight bend to protect your joints.
• Looking up or arching your back: Keep your eyes focused on a spot ahead and maintain proper spinal alignment.
• Forgetting to breathe: Don't hold your breath! Remember to inhale as you lower the bar and exhale when you press it up. We promise it will make doing bench presses a lot easier.

Keeping these common pitfalls in mind, you'll know how to safely approach your next bench press workout.

Benefits of Using a Smith Machine Bench Press

The Smith Machine, a versatile piece of gym equipment, provides a guided bar path that can be particularly beneficial for beginners. It's safer than a bench press, eliminating the need for a spotter and allowing for controlled movement, significantly reducing risk of injury. And if you're just getting started with free weights, Smith machines are a perfect solo, yet supportive, environment to master the bench press while building strength and confidence.

Speaking of which, there are a few rumors going around about Smith machines. Let's address those below:

• The Smith machine is not a "cheat code" for bench presses. While it offers stability, the Smith machine requires proper form and effort to achieve optimal results. You're working just as hard. 
• You can build as much muscle using a Smith machine as free weights. Don't let the accessibility fool you. Just because it's safe doesn't mean it's easy.
• Some people complain that the Smith machine is limited in its options for bench presses. While we see their point, we think there's plenty of variety available, which we'll unpack below. 

Approach the Smith Machine with an open mind. You may be surprised how it can complement your fitness goals and provide a welcome bit of variety in your routine.

What Muscles Does the Smith Machine Bench Press Impact?

The Smith Machine bench press can help you target specific upper body muscles, including the chest, shoulders, triceps, and core. We'll explore variations like incline and decline bench presses, providing detailed instructions on seat adjustments and recommended sets and reps for each exercise.

Smith Machine Bench Press Workout Variations

The Smith machine is more than just a bench press buddy. It's a versatile tool for sculpting your entire upper body. Here are some variations to add spice to your workout:

Classic Smith Machine Bench Press

The classic bench press exercise we covered earlier in this article is a great place to start. Excellent for targeting the muscles of the chest.

Start 3-4 sets of 8-12 repetitions at a weight that makes sense for you. And don't try to be a hero. Start small and work your way up to more weight gradually.

Incline Bench Press

If you want to focus on your upper arms, try adjusting the seat angle slightly upward. Start with 3-4 sets of 8-12 reps.

Decline Bench Press

Decrease your seat angle slightly for increased lower chest focus and to target your chest and shoulders. Start with 3–4 sets of 8–12 reps.

Wide Grip Bench Press

To target your chest and outer arms, widen your grip slightly beyond shoulder width for increased chest activation for 3–4 sets of 6–10 repetitions.

And if you're looking for more great ways to strengthen those pecs, check our guide for beginner-friendly chest exercises.

Try Out Bench Press Workouts with Confidence

The Smith machine bench press is a beginner's dream come true. It's safe, effective, and versatile, offering a pathway to building strength and confidence. So grab the bar, embrace the controlled path, and watch your fitness journey take off!

Remember, Planet Fitness is always here to support you on your fitness journey. Download the free PF App for workouts, expert tips, and access to a supportive community. Let's get moving!

As always, please consult a physician before beginning any exercise program. See full medical disclaimer here.