Smith Incline Bench Press
Description
The Smith machine incline bench press is a guided pressing exercise performed on an incline bench positioned under a Smith machine bar. The fixed bar path removes stabilizer demand and allows you to focus purely on pressing the upper chest to failure with added safety from the lockout hooks.
Muscle Group
Equipment Required
Smith Incline Bench Press Instructions
- Position an adjustable bench at 30 to 45 degrees inside a Smith machine so the bar tracks over your upper chest.
- Lie back with your eyes directly under the bar. Plant both feet firmly on the floor.
- Grip the bar slightly wider than shoulder-width. Wrap your thumbs around the bar.
- Pull your shoulder blades down and back into the bench. Lift your chest. Brace your core.
- Twist the bar to unrack it and bring it over your upper chest with arms extended.
- Lower the bar under control to your upper chest, allowing elbows to flare to about 45 to 70 degrees.
- Press the bar back up to lockout, exhaling as you press.
- Twist the bar to re-engage the hooks on your final rep. Use the safety stops for failure training.
Smith Incline Bench Press Form & Visual
Smith Incline Bench Press Benefits
- Fixed path allows pure upper-chest focus without stabilizer demand
- Safety hooks allow training to failure without a spotter
- Useful for beginners learning the incline press pattern
- Allows heavier loading than dumbbell incline pressing for many lifters
- Easy to set up and adjust
- Excellent for drop sets and high-rep hypertrophy work
Smith Incline Bench Press Muscles Worked
- Pectoralis major (especially the clavicular/upper head)
- Anterior deltoid
- Triceps brachii
- Serratus anterior
Smith Incline Bench Press Variations & Alternatives
- Barbell Incline Bench Press
- Dumbbell Incline Bench Press
- Smith Decline Bench Press
- Smith Close-Grip Bench Press
- Smith Reverse-Grip Incline Press
- Pause Smith Incline Press
- Tempo Smith Incline Press
- Smith Bench Press
- Cable Incline Bench Press
- Band Incline Bench Press
