Volym LogoVolym

Incline Smith Machine Bench Press

Equipment: Smith Machine

Incline Smith Machine Bench Press
Primary Muscles
  • Pectoralis Major Clavicular Head
Synergistic Muscles
  • Deltoid Anterior
  • Triceps Brachii

The incline Smith machine bench press targets the upper chest, triceps, and shoulders. Here’s how to do it:

  1. Position an incline bench under the Smith machine and adjust the barbell to chest height.
  2. Lie on the incline bench with your feet flat on the floor, gripping the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Unrack the bar and lower it to your upper chest, keeping your elbows at a 45-degree angle to your body.
  4. Press the bar back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

Introduction

The Incline Smith Machine Bench Press is a resistance training exercise that focuses on the upper chest and shoulder muscles. It primarily strengthens these areas while improving balance and stability. This exercise is particularly beneficial for individuals aiming to build an aesthetically pleasing upper body or those focusing on strength training for sports involving pushing movements, such as swimming or weightlifting. The Smith Machine version provides a safe and controlled environment for beginners and those targeting specific muscle groups effectively.

Muscles Worked

  • Primary: Chest (Pectoralis Major)
  • Secondary: Shoulders (Anterior Deltoid), Triceps

How to Do It (Step-by-Step)

  1. Adjust the Smith machine so that the barbell is at chest height, stand underneath it with feet hip-width apart. Hold the barbell with a shoulder-width grip.
  2. Push the barbell away from your body until your arms are fully extended but don't lock your elbows. This is your starting position.
  3. Lower the barbell slowly towards your chest, keeping it close to your body and elbows slightly bent. Once the barbell touches your chest, pause briefly before pushing it back up to the starting position. Keep your core tight throughout the movement to maintain stability.

Tip: Breathe out as you push the barbell away from your body and breathe in as you lower it towards your chest. This can help prevent unnecessary strain during the exercise.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Consider implementing Auto Progression for a seamless workout progression.

Avoid manual calculations with our convenient Rest Timer.

Form Tips

  • Maintain a neutral grip (shoulder width apart) on the barbell.
  • Arch your lower back slightly and keep your core engaged to maintain a stable spine.
  • Lower the barbell to your upper chest, keeping your elbows tucked in and shoulders down. Avoid flaring them outwards.

When to Use It

  • Building upper chest mass and definition
  • Strengthening the shoulders and core simultaneously
  • Enhancing functional strength for activities like climbing or hiking

To track your progress in these workouts, consider using a workout tracking app

incline smith machine bench press - Frequently Asked Questions
Common questions about incline smith machine bench press to optimize your training.

The primary muscle groups targeted are the chest, shoulders, and triceps.

Adjust the bench to a 45-degree angle, sit with your back against the pad, grip the bar at shoulder width, and unrack the bar.

Start with a weight that allows you to perform 8-12 reps comfortably, and adjust as needed.

For strength training, aim for 3-4 sets of 6-8 reps. For muscle endurance, consider 3-4 sets of 12-15 reps.

While not strictly necessary due to the safety features of the Smith machine, having a spotter can help ensure proper form and prevent injury.

More smith machine exercises More chest exercises