Smith Machine Press

NOTES:  Difficulty Rating: 65%

For maximum engagement of the Chest, your hands must be wider than Shoulder width.  As you lower the bar down, slow it down gradually so that it just lightly touches the top of your Chest (or maybe 1 or 2 mm above it).  Never bounce the bar off your Chest to assist with the lift – this is terrible Form and will eventually hurt you.

I should also mention that dropping a heavy bar onto your Chest is extremely dangerous and could easily kill you by crushing your lungs and stopping your heart.  The Smith Machine is a brilliant tool for building big, powerful Chest muscles, and so if you have one in your gym, you should learn how to use it.  

The great thing about the Smith Machine is that you don’t need a ‘spotter’ to assist you, which is generally the case for the regular Bench Press with barbell stands.  The fixed motion of the machine encourages proper Form and Technique.  This leads to efficient muscle engagement.

The Bench Press and Incline Bench Press exercises were big favourites of Arnold Schwarzenegger, but very similar exercises can also be done with a standard incline bench and some dumbbells.  So you shouldn’t be too upset if your gym doesn’t include a Smith Machine.  Serious athletes and bodybuilders will want to use a mix of both types of these exercises.  

If you have an adjustable incline bench, you can also use the machine to perform the Incline Bench Press (see images below).  Note that the much wider stance of the dumbbells means that if you have a choice between this machine and the Dumbbell version, then do the Dumbbell version!  The machine shown in the photo is too small for me, and therefore, my Range of Motion is cramped.  Some higher-end gyms have much better machines, and they are fabulous, but they are expensive.

Common Mistakes to Avoid

It’s essential to use proper form to prevent injury and achieve optimal results. Common mistakes include arching the back excessively, which can strain the lower back, and bouncing the barbell off the chest, both of which reduce muscle engagement and increase the risk of injury. It’s also essential to use a controlled range of motion, lowering the bar to the chest and pressing it back up in a smooth, steady movement. 

Gripping the bar too wide or too narrow can also cause problems, so it’s best to find a grip that feels comfortable and allows for a full range of motion. Lastly, be sure to warm up properly before attempting the Smith machine press, as this will help prevent injury and improve performance.

Another common mistake is using too much weight, which can compromise form and lead to injury. It’s better to start with a lighter weight and gradually increase it as you get stronger. Additionally, some people make the mistake of not locking out their elbows at the top of the movement. Locking out your elbows helps to engage your chest and triceps muscles fully.

Optimal Bench Position for the Smith Machine Press

The position of the bench is crucial for effective exercise performance. Even a slight adjustment of half an inch forward or backward can have a significant impact on the workout’s outcomes. Incorrect positioning may strain vulnerable areas such as the shoulders or elbows. It is generally safer to opt for shallower incline or decline angles rather than steeper ones if uncertain. Inclined or declined angles ranging from 20 to 30% are commonly deemed safe, with angles exceeding 40 degrees rarely necessary, depending on the specific exercise being performed.

Proper form is crucial for maximizing the benefits of the Smith machine press and preventing injury.

7 Key Points for Perfect Form – Smith Machine Press

1. Start by lying on the bench with your feet flat on the floor for stability.

2. Grip the bar slightly wider than shoulder-width apart.

3. Lower the bar to your chest, keeping your elbows slightly tucked in.

4. Press the bar back up to the starting position, focusing on squeezing your chest muscles.

5. Breathe in as you lower the bar and breathe out as you press it up.

6. Maintain a controlled pace throughout the exercise, avoiding any jerky movements.

7. Keep your head resting on the bench throughout the exercise and avoid arching your back excessively.

Other Resources for Smith Machine Press