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Smith Machine Press Flat
4 steps Updated 29/08/2026
Smith Machine Press Flat is a resistance exercise targeting Chest (Pectoralis Major) using Smith Machine.
Step by step
How to perform it
- Position a flat bench under the smith machine. Adjust the bench so that the barbell is at chest height when lying on the bench.
- Lie on the flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it to your chest until it slightly touches it.
- Press the barbell back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Chatarunga Pose
Above Head Chest Stretch
Alternate Punching
Archer Push Up
Last updated: 29/08/2026
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Smith Machine Press Flat
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