Exercise guide · Chest

Smith Machine Incline Bench Press

An incline bench press on the Smith machine targeting the upper chest and front shoulders with a guided bar path.

  • Targets: Chest
  • Equipment: Machine
  • Type: Compound
Smith Machine Incline Bench Press exercise illustration showing the movement position

Step by step

How to do the Smith Machine Incline Bench Press

  1. Set an incline bench (30–45°) under the bar at upper-chest height.
  2. Lie back, feet flat, and unrack with a grip slightly wider than shoulders.
  3. Retract shoulder blades with a slight upper-back arch.
  4. Lower the bar to upper chest or collarbone with control.
  5. Press straight up along the rails until arms are extended.
  6. Re-rack by rotating the bar onto the hooks.

Form cues

  • Lower to upper chest, not the neck
  • Wrists straight under the bar
  • Elbows slightly tucked
  • Feet planted, glutes on the bench

Common mistakes

  • Bench too steep, stressing shoulders
  • Bar drifting toward the face
  • Bouncing at the bottom
  • Losing shoulder blade position

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Check the bar clears your face on the way up; reduce incline or weight if shoulders feel strained.

Alternatives

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