How to Do a Smith Press Chest Exercise

The Smith press is a supported bench press, which means the machine becomes your spotter, and the barbell slides up and down on a vertical track. If the chest exercise with the dumbbells is too difficult, or the machine is too easy, the Smith press is midrange as far as difficulty. The Smith machine is versatile and may be used for a number of different exercises.

Difficulty: Moderate

Instructions

1. Add the appropriate amount of weight for your level of fitness.

2. Lie down on the bench, and place your feet either flat on the floor or on the end of the bench, whichever is most comfortable for you.

3. Grasp the bar loosely and evenly on both sides about shoulder-width apart.

4. Unlock the grip by giving the bar a slight twist, and lift the bar straight up.

5. Inhale as you bring your arms down about 90 degrees in a slow, controlled manner, stopping just a few inches above your chest. Don't let the bar rest on or hit your chest because this could cause injury.

6. Exhale as you lift your arms up, being careful not to lock your elbows. When lifting back up, lift quickly.

7. Repeat several sets and increase the amount of sets based on your fitness and skill level.

Tips & Warnings

• Weight plates that suit your fitness level can be added to the bar. This should increase along with your skill level.
• Since the Smith machine is more controlled than other machines or free weights, it is ideal for beginners.

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