How to perform the Smith Machine Bench Press
- 1Lie on the bench under the bar so it’s roughly over your mid-chest, plant your feet flat on the floor, grab the bar a bit wider than shoulder-width, and gently squeeze your shoulder blades together with a slight arch in your lower back. Lift and twist the bar to unlock it from the hooks, keeping your wrists straight and bar lined up over your chest.
- 2Lower the bar slowly and with control toward the middle of your chest, keeping your elbows just slightly tucked in, and stop just above or lightly touching your chest. Press the bar back up in a strong but controlled way until your arms are almost straight, breathing in as you lower and breathing out as you press up, then re-lock the bar on the hooks when you’re done.
Coach tips
- Set the safety stops just above your chest so the bar can’t drop too low if you get stuck.
- Keep your chest lifted and shoulder blades squeezed together so your shoulders stay safe and your chest does most of the work.
- Avoid bouncing the bar off your chest or letting your elbows flare out too wide; move with control and a smooth, steady pace.
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One rep, one set. Hypro turns the Smith Machine Bench Press into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Smith Machine Bench Press weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
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Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Smith Machine Bench Press fits right into proven hypertrophy and strength templates.
