Smith Machine Bench Press
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ChestPrimary · 100%
TricepsSecondary · 50%
ShouldersSecondary · 40%
Equipment
Smith MachineFlat Bench
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Chest~72h
Triceps~54h
Shoulders~54h
Programming notes
Smith Machine Bench Press is driven by the chest, with triceps and shoulders assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.