Smith Machine Incline Bench Press

Smith Machine Incline Bench Press

Overview

Target Muscle Groups:
Chest, triceps, shoulders.
Equipment:
Smith machine, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Smith Machine Incline Bench Press is a compound exercise that primarily targets the upper chest and secondarily works the front shoulders and triceps brachii. It is classified as a beginner-level movement due to the added support and fixed bar path provided by the Smith machine.

This variation of the Smith machine bench press is ideal for lifters who want to emphasize the upper portion of the chest without the need for a spotter. The incline angle shifts the loading emphasis from the mid and lower chest to the upper chest, helping to build balanced chest development.

Because the bar travels on a fixed track, it’s easier to maintain proper bar path and posture. It also reduces the need for stabilizer muscles, making it more accessible for beginners or for those looking to isolate the target muscles more directly.

Instructions

  1. Position an incline bench beneath the Smith machine at a 30–45° angle.
  2. Sit on the bench and adjust the height so the bar lines up with your upper chest.
  3. Grip the bar slightly wider than shoulder-width apart.
  4. Unrack the bar by rotating your wrists to release the safety catches.
  5. Lower the bar slowly to your upper chest, keeping your elbows at a 45° angle.
  6. Press the bar upward in a controlled motion until your arms are extended (but not locked).
  7. After completing your set, rotate the bar to hook it back onto the machine.

Common Mistakes

Bar Path Too Low

Lowering the bar to the mid or lower chest shifts focus away from the upper chest and strains shoulders.

Incorrect Bench Angle

Using too steep or too flat of an incline reduces upper chest activation or turns it into a flat press.

Locking Out Elbows

Snapping the elbows at the top can cause unnecessary joint stress and reduce muscle tension.

Flaring Elbows Outward

Letting elbows drift too far from the body increases shoulder strain and reduces pressing efficiency.

Injuries

Smith Machine Incline Bench Press is a low to medium risk exercise when performed with proper form and bench alignment.

The most common issues arise from improper bench positioning or using a grip that's too wide, which can place strain on the shoulders. To prevent this, ensure the bench is set up so the bar path remains vertical and aligns with your upper chest.

Wrist discomfort can also occur if the wrists are bent excessively during the press. Keep your wrists stacked over your forearms throughout the lift and avoid using an open grip.

To reduce injury risk, avoid lowering the bar too quickly or bouncing it off the chest, and always use a weight that allows full control throughout the range of motion.

Frequently Asked Questions

Q: What incline angle should I use for this exercise?

A 30–45° incline is ideal for targeting the upper chest without overloading the shoulders.

Q: Is the Smith machine better than free weights for incline press?

It’s not better, but it provides more stability and control, which is useful for beginners or isolation work.

Q: Can I do this exercise without a spotter?

Yes, the fixed bar path and safety catches make it safer to perform without a spotter.

Overview

Target Muscle Groups:
Chest, triceps, shoulders.
Equipment:
Smith machine, bench.
Difficulty:
Beginner.
Log Type:
Reps and weight.