Library / Chest
Smith Machine Flat Bench Press
Smith Machine · Horizontal Push · Compound
Chest TricepsAnterior Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Triceps, Anterior Deltoid
- Equipment
- Smith Machine
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Align the bench so the Smith bar tracks directly over your mid-to-lower sternum.
- Unhook the bar, establish your arch with shoulder blades pinched together, and lower under 3-second control.
- Lightly touch your chest without bouncing, maintaining firm isometric tension.
- Drive the bar straight up to full lockout, keeping your shoulder blades pinned back into the bench pad.
Joint & safety considerations
No specific joint contraindications are flagged for Smith Machine Flat Bench Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Anchored Resistance Band Chest Press | Bands swap | Bands |
| Assisted Chest Dip Kneeling | Machine swap | Machine |
| Barbell Decline Bench Press | Barbell swap | Barbell |
| Barbell Floor Press | Barbell swap | Barbell |
| Barbell Pause Bench Press | Barbell swap | Barbell |
| Cable Bench Press | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.