Exercise · horizontal push
Smith machine bench press
Smith machine bench press is a beginner-friendly horizontal push movement that trains chest, triceps, done with a machine or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is bar path too high on the chest. If a machine or a bench or the movement itself doesn't suit you, Machine chest press or Dumbbell bench press or Push-up cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Position so the bar touches the lower chest | ऐसे लेटो कि बार निचली छाती पर आए |
| 2 | Shoulder blades pinched, lower under control | कंधे पीछे दबाओ, धीरे नीचे |
| 3 | Press to lockout and re-hook safely | ऊपर लॉक करके सुरक्षित हुक करो |
Equipment & who it fits
Needs a machine or a bench, rated beginner, held back for shoulder, pregnancy issues. Search "smith machine bench press" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Smith machine bench press work?
- Smith machine bench press primarily trains chest, triceps, using a horizontal push pattern with a machine or a bench.
- What's the most common mistake with Smith machine bench press?
- Bar path too high on the chest
- What can I do instead of Smith machine bench press?
- The closest substitutes in this database are machine chest press, dumbbell bench press, pushup, which train the same pattern with different equipment.