Bench Press (Smith Machine)
Lie on a bench under a Smith machine and press the guided bar from the chest to arm's length. Also called Smith Bench Press.
- Pattern
- Press forward
- Equipment
- Machine
- Works
- Chest, front delt, triceps
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Chest Press (Machine)Try it if it feels okay
Fixed handles keep the wrist out and stop the bar above the shoulder's end range.
Elbow Chest Fly (Machine)
A fly's elbow stays fixed, so no elbow bend loads it.
Wrist Chest Press (Machine)
Fixed handles keep the wrist out and stop the bar above the shoulder's end range.
When it stalls, these usually help
Direct work for your front delts, which this lift also depends on.
Direct work for your triceps, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.