Smart Workout Diary

Smith Machine Incline Bench Press

The Smith Machine Incline Bench Press is a guided barbell pressing exercise performed while lying on an incline bench. It primarily targets the upper chest, with the front shoulders and triceps assisting the press. It supports upper-body pushing strength and chest muscle development while the fixed bar path can help provide stability.

Demonstration

Smith Machine Incline Bench Press — demonstration 1
Smith Machine Incline Bench Press — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and place it centrally under the Smith bar. Set the safety stops just below the lowest point you can control.
  2. Lie back with your feet planted firmly, upper back and hips in contact with the bench, and shoulder blades drawn back and down. Position the bar above your upper chest.
  3. Grip the bar slightly wider than shoulder width, unrack it by rotating the hooks, and lower it slowly toward the upper chest with elbows angled slightly away from your torso.
  4. Press the bar upward along its fixed path until your elbows are nearly straight. Exhale as you press, keep your wrists stacked over your forearms, then re-rack the bar securely after the set.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load: learn the bar path and setup before adding weight.
  2. Keep your chest lifted and shoulder blades set; do not allow the shoulders to roll forward at the bottom.
  3. Lower under control and use the safety stops correctly rather than bouncing the bar from your chest.
Exercise library