Smith machine bench press

Smith machine, flat bench

Also called smith bench press

Lie under a Smith machine bar on a flat bench, unrack it, lower it to the lower chest, and press back up along the fixed path.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
- 4/5 Studies show Smith machine builds muscle; same upsides as barbell bench and he pushes closer to failure confidently. Jeff Nippard, The Best And Worst Chest Exercises (Ranked By Science) @ 9:09videoExpert opinion2024checked by AI
Injury risk lower is better4.0
Elevated; common source of irritation or strain. 1 source.
- 4/5 Not safer than free weights: if you get stuck you are pinned with no way to dump the bar, so a spotter matters. Renaissance Periodization, The 5 Most Dangerous Machines in the Gym @ 17:21videoExpert opinion2025checked by AI