Smith Machine Incline Bench Press

Upper Chest, Front Delts, TricepsSmith machine, incline bench

The incline Smith machine press targets your upper chest and front delts. The fixed path allows you to safely overload the target muscles without the risk of dropping the bar.

How to do it

1Set the bench to a 30-to-45-degree incline and position it so the bar lowers to your upper chest.

2Lie down, press your shoulder blades and glutes into the bench, plant your feet, and grab the bar with a closed grip wider than shoulder-width.

3Unhook the bar and hold it with straight arms directly over your upper chest.

4Inhale and slowly lower the bar toward your collarbone, keeping your elbows tucked.

5Exhale and press the bar up, focusing on your upper chest and keeping a slight bend in your elbows at the top.

Common mistakes

Setting the incline too steep (over 45 degrees), which shifts the work to your front delts instead of your chest.

Flaring your elbows straight out in line with your shoulders, which strains the rotator cuff.

Failing to retract and pin your shoulder blades to the bench, losing shoulder stability.

Breathing

Inhale as you lower the bar to your chest. Exhale on the effort as you press it up.

Make it harder or easier

To make it easier, lower the bench angle or reduce the weight.

To make it harder, perform the eccentric phase by lowering the bar slowly over 3 to 4 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.