Smith Machine Incline Bench Press

Exercise / Chest

Smith Machine Incline Bench Press overview

The Smith Machine Incline Bench Press is a variation of the traditional bench press that targets the upper chest muscles. This exercise is performed on an inclined bench using the Smith Machine, providing stability and control during the movement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Smith Machine Incline Bench Press in your chest training routine.

The Smith Machine Incline Bench Press emphasizes the upper chest muscles, contributing to enhanced strength and definition in the upper pectorals.

Smith Machine Incline Bench Press how to perform

  • Step 1: Set up an incline bench at a 30 to 45-degree angle beneath the Smith Machine bar.
  • Step 2: Position yourself on the bench with your eyes directly under the bar and feet flat on the floor.
  • Step 3: Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  • Step 4: Unrack the bar and lower it to the upper part of your chest, keeping elbows at a 90-degree angle.
  • Step 5: Press the bar back up to the starting position, fully extending your arms.

 

Perform each repetition with controlled movements, maintaining proper form and a full range of motion.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Ensure the incline bench is securely positioned beneath the Smith Machine.
  • Keep your back, buttocks, and head firmly planted on the bench.
  • Control the descent of the bar to maximize muscle engagement.
  • Breathe in as you lower the bar and exhale as you press it back up.

Variations

  1. Close-Grip Smith Machine Incline Bench Press: Place hands closer together for increased triceps engagement.
  2. Wide-Grip Smith Machine Incline Bench Press: Widen your grip for a greater focus on the outer chest.
  3. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.
  4. Single-Arm Smith Machine Incline Press: Isolate each side of the chest independently for balanced development.