---
title: "Smith Machine Press Flat"
description: "Position a flat bench under the smith machine."
locale: en
slug: smith-machine-press-flat
url: "https://hi.fitness/exercises/smith-machine-press-flat"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Smith machine","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/26b5f75b-smith-machine-press-flat.mp4"
updatedAt: 2026-09-13T18:54:59+00:00
---
# Smith Machine Press Flat

Position a flat bench under the smith machine.

## How to do it

1. Position a flat bench under the smith machine. Adjust the bench so that the barbell is at chest height when lying on the bench.
2. Lie on the flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Unrack the barbell and lower it to your chest until it slightly touches it.
4. Press the barbell back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

## Form tips

- Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it down.
- Ensure your feet are firmly set on the floor for balance and support.
- Focus on using your chest muscles to press the weight, avoiding excessive strain on your shoulders.

## Similar exercises

- [Barbell Bench Press](https://hi.fitness/exercises/barbell-bench-press) - Mid chest · Barbell
- [Barbell Floor Chest Press](https://hi.fitness/exercises/barbell-floor-chest-press) - Mid chest · Barbell
- [Barbell Wide Bench Press](https://hi.fitness/exercises/barbell-wide-bench-press) - Mid chest · Barbell
- [Barbell Reverse Grip Bench Press](https://hi.fitness/exercises/barbell-reverse-grip-bench-press) - Mid chest · Barbell
- [Dumbbell Alternate Bench Press (High Start)](https://hi.fitness/exercises/dumbbell-alternate-bench-press-high-start) - Mid chest · Dumbbell
- [Dumbbell One Arm Wide Grip Bench Press](https://hi.fitness/exercises/dumbbell-one-arm-wide-grip-bench-press) - Mid chest · Dumbbell
- [Dumbbell Single Arm Floor Press from Close Elbow](https://hi.fitness/exercises/dumbbell-single-arm-floor-press-from-close-elbow) - Mid chest · Dumbbell
- [Dumbbell Bench Press](https://hi.fitness/exercises/dumbbell-bench-press) - Mid chest · Dumbbell