Smith Machine Bench Press: Proper Form, Benefits, Myths, Variations

a women do smith machine bench press - MIKOLO
The Smith Machine is often criticized, and for good reason. It can hinder proper form on many exercises, including the bench press. But when used correctly, the Smith Machine bench press can be a great way to blast through plateaus, build chest muscle, and lift heavy weights without a spotting partner. In this article, we’ll cover the Smith Machine bench press, its benefits, the muscles it works, and how to do it safely. We’ll also cover six Smith Machine bench press variations to keep your chest workouts interesting.

What is he Smith Machine Bench Press

The barbell bench press and Smith Machine bench press both work the chest, but the setup and lifting techniques differ.
With a barbell bench press, the bench, bar, and rack are all in one fixed position. The Smith Machine bench press requires you to adjust the bench to a specific position within the machine. Make sure to set up the bench correctly to ensure a safe and effective lift.

Straight vs. Angled Track

Smith Machines have either straight or angled tracks. A straight track allows you to position the bench like you would with a free-weight bench press. An angled track requires more setup. If you have an angled track Smith Machine, position the bench so the bar travels along a natural path, similar to a barbell press.

How to Start Smith Machine Bench Press

Setup:

  • Check if your Smith Machine has a straight or angled track. This will change your setup.
  • Place the bench in the center of the Smith Machine so the bar is directly over your chest.
  • Adjust the bar height so you can easily un-rack it.
  • If you don’t have a spotting partner, set the safety pins low enough for a full range of motion, but high enough to prevent injury in case you drop the bar.
  • Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
  • Keep your feet flat, chest up, and press the bar up to un-rack it.

Lowering the Bar

  • Slowly lower the bar to your chest.
  • Keep your elbows close to your body at a 40-75 degree angle.
  • Position your elbows directly under your wrists and the bar, creating a 90-degree bend in your elbows.
  • Pressing the Bar
  • Press the bar up, fully extending your arms or stopping just short of lockout to increase tension.

Racking the Bar

After your sets, rack the bar by bending your wrists back into the hooks.
Mistakes to Avoid

  • Wrong Bench Position: Adjusting the bench too far forward or backward can hinder form and create a safety risk. Practice a few reps with an empty bar.
  • Facing the Wrong Direction: If you have an angled Smith Machine, face the bench so the bar travels towards your head when you press it.
  • Grip & Elbow Position: Use a grip slightly wider than shoulder-width apart, and keep your elbows in line to reduce strain on your shoulders.
  • Body Positioning: Maintain a slight arch in your back and engage your feet for stability.

Muscles that Worked by the Smith Machine Bench Press

The Smith Machine bench press mainly benefits the:

  • Pectoralis major
  • Anterior deltoids
  • Triceps brachii

The Smith Machine reduces engagement of the stabilizer muscles, such as the rotator cuff and core, compared to a free-weight bench press, as the fixed track assists the lift.

Variations and Their Focus Areas:

  • Incline Bench Press: Upper chest and front delts.
  • Decline Bench Press: Lower chest.
  • Reverse Grip Bench Press: Upper chest and triceps.
  • Hex Press: Inner chest and triceps with a neutral grip.
  • Wide Grip Bench Press: Chest with reduced tricep involvement.

Benefits of the Smith Machine Bench Press

  • Lift More Weight: The Smith Machine assists the bar, enabling you to handle heavier loads while focusing your chest muscles.
  • Reduced Injury Potential: Proper form and safety pins reduce your risk of injury.
  • No Spotter Needed: You can lift heavier weights alone, as safety pins prevent the bar from crashing down on you.
  • Chest Isolation: The fixed track allows you to blast your chest muscles, which is important for hypertrophy and building strength.

Downsides of the Smith Machine Bench Press

  • Reduced Muscle Engagement: Less engagement of stabilizer muscles compared to free-weight bench presses.
  • Fixed Range of Motion: Some people find the fixed track unnatural, as it restricts the bar path.
  • Longer Change-Over Time: Setting up the bench and adjusting the Smith Machine can take more time than a conventional bench press.
  • Injury Risk: Poor form and improper bar positioning, especially with heavy weights, can cause injury.

Smith Machine vs. Free Weight Bench Press

Both exercises can help you develop chest strength and size, but they offer unique benefits. Free-weight bench presses are better for building functional strength and engaging more muscles, as they require your body to work harder to stabilize you. The Smith Machine bench press is ideal for isolating your chest muscles and can be a great secondary or assistant exercise to your free-weight work.

Best 6 Smith Machine Bench Press Variations

  • Flat Bench Press: The classic Smith Machine bench press, targeting chest, front delts, and triceps.
  • Incline Bench Press: Hits the upper chest with a 30-45 degree incline bench.
  • Decline Bench Press: Emphasizes the lower chest with a -15 to -20 degree bench angle.
  • Reverse Grip Bench Press: Upper chest, triceps, and biceps; especially brutal on the biceps when done at decline.
  • Hex Press: Neutral grip that targets the inner chest and triceps.
  • Wide Grip Bench Press: Chest-dominant variation that reduces tricep involvement by holding the bar with a wide, shoulder-width or wider, grip.

Final Thoughts

The Smith Machine bench press can be a valuable asset in your strength training arsenal if you’re recovering from an injury, want to lift alone, or need to blast your chest muscles. A few variations can keep your chest workouts interesting, and don’t let misinformation hold you back from using the Smith Machine as a useful training tool.

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