Strength Training · Bodybuilding
Smith Machine Incline Bench Press
The Smith machine incline bench press is an angled chest press using a guided bar. It emphasizes your upper chest while also training your shoulders and triceps.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Set the bench backrest to a 30–45-degree incline.
- Center the bench so the bar's path lines up with your upper chest.
- Lie back with your head and hips supported, feet flat on the floor.
- Grip the bar slightly wider than shoulder-width with your thumbs wrapped around it.
- Rotate the bar out of its hooks from a supported, arms-extended position.
- Lower the bar under control toward your upper chest to a comfortable depth.
- Press the bar along the rails until your arms are extended.
- After your final repetition, rotate the bar into the hooks.
Form cues
- Keep your shoulder blades back and down.
- Stack your wrists over your elbows.
- Keep your elbows slightly toward your ribs.
- Exhale as you press.
Common mistakes
- Forcing chest contactStop the descent before your shoulders roll forward, even if the bar does not touch your chest.
- Lifting your hipsReduce the weight if you cannot keep your hips on the pad throughout the press.
- Bouncing out of the bottomUse a smooth change of direction rather than rebounding the bar off your chest.
Safety
Poor bench alignment can force your shoulders into an uncomfortable position along the fixed bar path. A failed repetition can trap you if the safety stops are too low.
- Set the safety stops just below your intended bottom position, high enough to prevent the bar from pinning your chest or neck.
- Test the bench position, stops, and hook mechanism with the unloaded bar before adding weight.
- Confirm both hooks are fully engaged before releasing your grip.
- End the set before fatigue prevents you from controlling or reracking the bar.
If you have shoulder pain or a recent shoulder injury, choose a comfortable-range machine press or ask a physiotherapist for guidance first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Adjustable Bench
- Smith Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves about two controlled repetitions in reserve.