Smith Machine Incline Bench Press
A compound pressing movement using the Smith machine and an incline bench to target the upper chest and anterior deltoids, primarily used for hypertrophy and strength gains.
About Exercise
Equipment
Smith Machine, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-180 seconds • Use longer rest for heavy strength-focused sets.
How to Perform
Set the incline bench to a 30 to 45-degree angle beneath the Smith machine bar. Lie back, securing your feet, and grip the bar slightly wider than shoulder-width using an overhand grip. Unrack the bar by extending your arms and twisting the hooks.
- Lower the bar slowly and controllably toward your upper chest.
- Maintain stable shoulder blades and keep your elbows tucked slightly inward.
- Press the bar back up powerfully until your elbows are fully extended.
- Twist the bar into the safeties to rack it upon completing the set.
Coaching Tips
Form Cues
- Tuck elbows slightly
- Drive chest up
- Press straight up
- Control the descent
Breathing
Inhale deeply as you lower the bar (eccentric phase), brace your core, and exhale as you push the bar back up (concentric phase).
Tempo
3-0-1
Range of Motion
Lower the bar until it lightly touches or hovers just above the upper chest. Extend elbows fully at the top without shrugging.
Safety
Safety Notes
- Always use the safety stoppers on the Smith machine to prevent the bar from dropping onto your chest.
- Start with a light weight to practice the locked movement path.
Spotting
Not recommended due to the fixed path; rely on the Smith machine's safety catches and pin height.
Common Mistakes
- Letting the elbows flare wide
- Bouncing the bar off the chest
- Failing to control the eccentric phase
- Lifting the hips off the bench
When to Avoid
- Acute shoulder injury or impingement
- Pain during shoulder flexion
Flexibility Needed
- Adequate shoulder stability
- Thoracic extension
Build Up First
- Basic competency with machine presses
Also known as
Smith Incline Bench Press, Incline Smith Machine Press, High Incline Smith Press
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