Chest · Smith machine
Smith Machine Incline Bench Press
The Smith machine incline bench press is a compound upper-body exercise designed to target the upper chest, front deltoids, and triceps along a fixed bar path. It suits lifters of all experience levels and works best near the beginning of a chest or push workout.
- Equipment
- Smith machine
- Type
- Strength
- Animation
- Men and women
How to do it
- Set up an incline bench under the Smith machine, positioning it so the bar is in line with your upper chest.
- Lie back on the incline bench, securing your feet on the floor or on the bench's foot pads.
- Grasp the bar with a grip slightly wider than shoulder-width, palms facing forward.
- Unrack the bar and lower it to your upper chest, keeping your elbows at about a 45-degree angle from your body.
- Inhale and brace your core. Exhale as you press the bar up, extending your arms fully.
- Focus on using your upper chest muscles and front deltoids to lift the weight.
- Control the movement both while lowering and lifting the bar, avoiding any bouncing off the chest.
Common mistakes
- Setting the bench incline higher than 45 degrees shifts the primary tension from the upper chest onto the anterior deltoids.
- Flaring the elbows out at a 90-degree angle places excessive strain on the shoulder joints and rotator cuff.
- Misaligning the bench causes the bar to lower toward the neck or stomach instead of the upper chest.
- Bouncing the bar off the ribcage at the bottom removes muscular tension and risks impact injuries.
Tips
- Set your bench between 30 and 45 degrees to optimize upper pectoral recruitment while protecting your shoulders.
- Retract and depress your shoulder blades against the pad before unhooking the bar to establish a stable pressing base.
- Keep a soft bend in your elbows at the top of the movement to maintain continuous tension on the chest.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth and pressing strength. Rest for 90 to 120 seconds between sets to allow adequate recovery.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the Smith machine incline press compare to a free-weight barbell press?
The fixed track removes the need to balance the load, making it easier to isolate the upper chest and train safely near failure without a spotter.
What should you do if your shoulders hurt during this exercise?
Reduce the incline angle, tuck your elbows closer to your sides, and stop immediately to consult a specialist if pain persists.
