Smith Machine Bench Press

Step 1

Set the height of the Smith machine bar to approximately belly button height. Place a bench in the centre of the Smith machine, underneath the bar. Lie down on the bench and plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable. You should be positioned on the bench so that the bar is above the centre of your chest. Place both hands on the bar in an overhand grip (palms facing away from your body) wider than your shoulders, ensuring that the bar is directly above your chest. If it is not, move the bench accordingly until it is in the correct position. Press the bar away from your chest and release it from its locked position. This is your starting position.

Step 2

Inhale. Bend your elbows to bring the bar towards your chest until your arms form two 90-degree angles, like an inverted push-up.

Step 3

Exhale. Extend your elbows and push the bar away from your chest to return to the starting position. Repeat for the specified number of repetitions before returning the bar to its locked position.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Gym-based equipment
At-home equipment

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.