Smith Machine Incline Bench Press
Guided incline press on the Smith machine that targets upper chest, front shoulders, and triceps to build pressing strength and upper body hypertrophy; ideal for stable progression.
About Exercise
Equipment
Smith Machine, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position an adjustable incline bench at 30-45 degrees inside the Smith machine, aligning the bar over your upper chest. Lie back with feet flat, grip bar slightly wider than shoulders, and unrack by rotating.
- Inhale and lower bar controlled to upper chest, elbows at 45-75 degrees.
- Touch bar lightly to chest without bouncing.
- Exhale and press bar upward by driving through chest and shoulders.
- Extend arms near full without locking elbows.
- Maintain scapular retraction throughout.
- Repeat for reps, then rerack by rotating.
Coaching Tips
Form Cues
- Chest up and proud
- Elbows tucked at 45 degrees
- Squeeze shoulder blades
- Drive through heels
- Eyes under bar
Breathing
Inhale deeply during the lowering phase; brace core and exhale forcefully during the press.
Tempo
3-1-1
Range of Motion
Lower bar until it touches upper chest near clavicles; press to arms nearly extended, keeping elbows from fully locking.
Safety
Safety Notes
- Always set safety stoppers just above chest
- Avoid angles over 45 degrees to prevent shoulder dominance
- Warm up shoulders before heavy sets
- Do not train through shoulder pain
Spotting
Not required; use Smith machine safeties for protection against failure.
Common Mistakes
- Flaring elbows wide
- Bouncing bar off chest
- Locking elbows at top
- Arching back excessively
- Uneven bar path
When to Avoid
- Acute shoulder impingement
- Pectoral strains
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 120 degrees
- Thoracic extension
- Ankle dorsiflexion for foot stability
Build Up First
- Basic bench press form
- Core bracing competency
- Grip strength for bar control
Also known as
Incline Smith Press, Smith Incline Chest Press, Machine Incline Bench Press
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