Smith Machine Bench Press
Lie on a flat bench beneath the Smith machine bar. Grip wider than shoulders and unhook the bar. Lower to your mid-chest, pause, and press up to full extension. Maintain a strong core and feet planted.
CHEST · PUSH
How it is executed
- Lie on a flat bench beneath the Smith machine bar.
- Grip wider than shoulders and unhook the bar.
- Lower to your mid-chest, pause, and press up to full extension.
- Maintain a strong core and feet planted.
- Muscles worked
- Chest
- Primary muscle
- Mid chest
- Equipment
- Smith machine
- Movement pattern
- Push
- Difficulty
- Intermediate
- What it is for
- HypertrophyStrength
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Harbiz alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
AutoregulationAutoregulation means adjusting a session's load or volume based on how the person responds that day, instead of following a number set weeks earlier.Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
