Smith Machine Incline Bench Press
Overview
How to do it
- 1
Set the incline bench at 30–45 degrees and position it beneath the Smith machine bar.
- 2
Take a seat on the bench with your feet flat on the floor, your back pressed firmly into the pad, and the bar lined up with your upper chest.
- 3
Hold the bar just outside shoulder-width, with your palms facing forward.
- 4
Lift the bar out of the hooks by rotating your wrists to release the safeties.
- 5
Lowering Phase
Bring the bar down slowly toward your upper chest, keeping your elbows at a 45-degree angle to your torso.Stop when the bar is just above or lightly touches your chest.
- 6
Pressing Phase
Drive the bar back up to the start position with controlled effort.Fully extend your arms without locking your elbows.
- 7
Repeat
Complete the target number of repetitions with smooth, controlled reps.
Form tips & common mistakes
Find a grip width that feels comfortable and still lets you target the upper chest effectively.
Use a slow lowering phase to increase time under tension and boost muscle activation.
Keep your core braced the entire time to stay stable.
Do light warm-up sets before moving to heavier loads.
Pair it with flat and decline presses for well-rounded chest development.
Benefits
Focuses on the upper chest to support chest size and symmetry.
The guided bar path helps you keep proper form and limits faulty movement.
The built-in safety hooks make reracking simple and help prevent accidents.
Less stabilizing work is needed, so you can direct more effort into the chest muscles.
You can add resistance gradually while still keeping control and good form.
Its stability and adjustability make it suitable for beginners and advanced lifters alike.
Muscles worked
Pectoralis Major، Clavicular
Anterior Deltoid، Triceps
Biceps Brachii
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
