This is the same exercise as a Bench Press but using the Smith Machine allows for greater control of the bar throughout the exercise.

Muscle group: Chest


Place a flat bench in the middle of the Smith Machine, with the bar in line with the middle of your chest.

Lying on the bench, grasp the bar at shoulder width apart.

Unlatch the bar and slowly lower the bar to your chest.

Extend your arms fully and raise the bar to the starting position.


Keep your back flat on the bench throughout the exercises. The Smith Machine is a good tool for beginners to learn to use free weights safely.

All exercises