At a glance
- Main muscle
- Chest
- Also works
- Triceps and shoulders
- Equipment
- Machine
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Bar over your lower chest.
- Shoulder blades locked in.
- Lower under control.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
More stable than the barbell, so safe close to failure; similar hypertrophy.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Bench Press · Barbell · rating A
- Machine Chest Press · Machine · rating A
- Dumbbell Bench Press · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine bench press.
Let Mitta set the weight.
Mitta plans the Smith machine bench press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine bench press
What muscles does the Smith machine bench press work?
The Smith machine bench press mainly trains your chest. Your triceps and shoulders help.
How many reps of the Smith machine bench press should I do?
Mitta plans the Smith machine bench press at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine bench press?
Good alternatives that train the same muscle are the barbell bench press, machine chest press and dumbbell bench press.
Is the Smith machine bench press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Smith machine bench press have rating A?
More stable than the barbell, so safe close to failure; similar hypertrophy.