Pro Training Series Officially Launch! Shop Now!
·

How to Do Chest Press on The Smith Machine: A Complete Guide

If you're aiming to build impressive upper body strength and sculpt your chest muscles, mastering how to do a chest press on a Smith machine can be a game-changer. The Smith machine, a staple in gyms across the globe, offers a unique blend of safety and versatility for beginners and experienced lifters alike. In this comprehensive guide, we'll dive into the step-by-step process of executing a perfect chest press on the Smith machine, explore the benefits, and share expert tips to maximize your workout. Get ready to transform your chest workouts and witness significant gains in no time.

Understanding the Smith Machine

Before we delve into the specifics of performing a chest press, let's first understand what makes the Smith machine an invaluable tool for chest development. Essentially, the Smith machine is a type of weight-training equipment that consists of a barbell fixed within steel rails, allowing only vertical or near-vertical movement. This unique design provides stability and support during lifting, making it an ideal choice for those looking to focus on form and technique without the need for a spotter.

Steps to Perform a Chest Press on the Smith Machine

  1. Adjust the Bench:  Begin by placing a flat bench directly underneath the Smith machine's barbell. Ensure the bench is centered so that, when you lie down, your chest aligns with the barbell.
  2. Lie Down and Grip the Bar:  Lie on the bench with your feet flat on the floor, slightly wider than shoulder-width apart. Reach up and grip the barbell with your hands slightly wider than shoulder width, ensuring your grip is firm and even on both sides.
  3. Lift and Lower the Bar:  Unrack the bar by rotating the barbell, and then lower it slowly towards your chest. Keep your elbows at a 90-degree angle as you bring the bar down. Pause briefly when the bar is just above your chest, then push it back up to the starting position, fully extending your arms.
  4. Repeat: Perform the desired number of repetitions, making sure to maintain proper form throughout the exercise.

Benefits of the Chest Press on Smith Machine

Performing chest presses on the Smith machine offers numerous benefits, including increased muscle activation, improved stability, and reduced risk of injury. This exercise specifically targets the pectoral muscles, along with engaging the shoulders and triceps, providing a comprehensive upper-body workout. Additionally, the guided movement of the Smith machine allows lifters to focus on muscle engagement and form, leading to more effective workouts and better results over time.

Expert Tips to Maximize Your Chest Press

  • Focus on Form:  Prioritize maintaining proper form rather than lifting heavier weights to ensure maximum muscle engagement and minimize the risk of injury.
  • Control Your Movements: Perform each repetition with controlled, deliberate movements, avoiding any jerky motions or momentum.
  • Vary Your Grip: Experiment with different grip widths to target different parts of your chest and add variety to your workouts.
  • Progress Gradually: Increase weight or repetitions gradually as your strength improves, ensuring continuous progress and avoiding plateaus.

By incorporating the Smith machine chest press into your routine, you'll not only enhance the appearance of your chest but also improve overall upper body strength and functionality. Remember, consistency and proper technique are key to unlocking the full potential of this effective exercise. Whether you're just beginning your fitness journey or looking to elevate your workout regimen, mastering the chest press on the Smith machine will undoubtedly contribute to achieving your strength and physique goals.

Back to blog

Best sellers

Major Fitness B52 All-In-One Home Gym Smith Machine Major Fitness B52 All-In-One Home Gym Smith Machine

Major Fitness B52 All-In-One Home Gym Smith Machine

From $1,499.99
From $1,499.99
$1,499.99
Major Fitness F22 All-In-One Home Gym Power Rack Major Fitness F22 All-In-One Home Gym Power Rack

Major Fitness F22 All-In-One Home Gym Power Rack

From $929.99
From $929.99
$929.99
Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack

Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack

From $949.99
From $949.99
$949.99
Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench  The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!  When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
$219.99
$219.99
$259.99
Major Fitness Rack Mounted Leg Extension Major Fitness Rack Mounted Leg Extension

Major Fitness Rack Mounted Leg Extension

If you want to take your leg workouts to the next level, Major Fitness’s leg extension rack attachment is the perfect addition to your home gym. You can easily affix this leg curl attachment to your Major Fitness power racks and Smith machines to get a powerful quad workout with leg extensions and a range of other exercises too! 
$389.99
$389.99
$389.99
Major Fitness Rubber Flooring Gym Mats 0.31" Thickness Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity：16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
$316.99
$316.99
Major Fitness 4ft Olympic EZ Curl Barbell Major Fitness 4ft Olympic EZ Curl Barbell

Major Fitness 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
$119.99
$119.99
$149.99
Aluminium Pulley & Weight Stack Bundle Aluminium Pulley & Weight Stack Bundle

Aluminium Pulley & Weight Stack Bundle

Pre-orders for B52 weight stack set will ship on April 10 Every day, you push yourself to make progress and become a better version of yourself. At Major Fitness, we’re here to support that journey with the Aluminum Pulleys & Weight Stacks Bundle – a perfect upgrade to elevate your training experience. What’s New in This Bundle? • Durable Aluminum Pulleys: Enjoy smoother movements, quieter operation, and a sleek, standout look for your Major Fitness all-in-one power racks and Smith machines. • Weight Stack Set: Experience quick, hassle-free weight adjustments, allowing you to focus on your workout without interruptions. Take the next step in your fitness journey with this essential upgrade! Product Features: Aluminum Pulleys for smoother, quieter operation with a sleek design. Weight Stack Set for quick and hassle-free weight adjustments. Each of our racks comes with dedicated aluminum pulleys and weight stacks.
From $669.99
From $669.99
$669.99

Recommended

Rebuilding Together: How We’re Supporting First Responders & Communities
Raymond Cai·
Rebuilding Together: How We’re Supporting First Responders & Communities
Read more
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Read more
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.
SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
800-276-8577

Mon - Fri: 9:00 am - 6:00 pm EST

700 Westlake Pkwy SW Ste 760
Atlanta, GA 30336

  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2025 Major Fitness. All Rights Reserved.
© 2022-2025 Major Fitness. All Rights Reserved.