Smith Machine Bench Press
The Smith Machine Bench Press primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Pectoralis Major (Clavicular), Triceps (Lateral Head), Triceps (Medial Head) and stabilizer support from the Pectoralis Minor, Serratus Anterior. It is a smith machine compound exercise at beginner difficulty.
Barbell bench press using smith machine with fixed vertical path.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | Pectoralis Major (Clavicular), Triceps (Lateral Head), Triceps (Medial Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Serratus Anterior (chest)
Instructions
- Preparation: Lie supine on bench. Position bar at appropriate height on Smith machine. Grasp bar with overhand grip. Execution: Press weight forward and away from chest until arms are extended. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Pectoralis Major (Sternal), Anterior Deltoid, Triceps (Long Head).
Alternative Exercises
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