Smith Machine Incline Bench Press
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The Smith Machine Incline Bench Press is a strength training exercise performed on a guided barbell machine, targeting the upper chest and shoulders by pressing the bar upward from an inclined bench position at about 30-45 degrees. It emphasizes chest development and shoulder stability while minimizing balance demands due to the fixed bar path. Ideal for intermediate lifters seeking controlled heavy pressing with reduced injury risk, it requires only a Smith machine and bench.
How to Perform Smith Machine Incline Bench Press
- 1Set the Smith machine bar to the desired incline bench height (30-45 degrees). Adjust safety stops just below your full stretch position.
- 2Position an incline bench under the bar, centered. Sit on the bench and unrack the bar by rotating it to the unlocked position.
- 3Lie back flat on the bench with feet flat on the floor for stability. Grip the bar slightly wider than shoulder-width, palms forward.
- 4Unrack the bar and position it directly over your upper chest, arms fully extended. Engage your core and retract your shoulder blades.
- 5Inhale deeply, then lower the bar slowly and under control to just above your upper chest (nipple line), elbows at 45-degree angle to torso.
- 6Exhale forcefully as you press the bar straight up to full arm extension, driving through your heels and squeezing your chest at the top.
- 7Lower the bar with control for the next rep, or rack it securely by rotating to the locked position when finished with your set.
- 8Key form tips: Keep elbows tucked (avoid flaring out); maintain a slight arch in your lower back without lifting hips; do not bounce the bar off your chest. Common mistakes: locking elbows hard at top (keep slight bend); using excessive weight causing form breakdown.