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Chest
Smith Machine Incline Bench Press
An incline press using a Smith-machine guided bar path to train the upper chest, anterior deltoids and triceps.
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Target
Chest
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
1. Position an incline bench so the Smith bar lowers comfortably toward your upper chest; set safety stops.
2. Plant your feet, support your shoulder blades and grip the bar with wrists above your elbows.
3. Unlock the bar and lower slowly without bouncing or forcing an uncomfortable shoulder path.
4. Press upward with control and lock the bar securely into its hooks before getting up.
Suggested rest: 120 seconds between sets.
Technique
Key form tips
- 1Position an incline bench so the Smith bar lowers comfortably toward your upper chest; set safety stops
- 2Plant your feet, support your shoulder blades and grip the bar with wrists above your elbows
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.