Smith Incline Bench Press

Muscles worked

Setup

1. Position an incline bench at a 30 to 45-degree angle inside the Smith machine.
2. Align the bench so that the bar descends directly over your upper chest, just below the collarbones.
3. Lie back and grip the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.

How to do it

1. Rotate the bar to unhook it and lower it slowly toward your upper chest while inhaling deeply.
2. Stop the bar approximately one inch above your chest to maintain constant tension on the pectorals.
3. Press the bar back up to the starting position while exhaling, focusing on driving through the heels of your palms.
4. Maintain a controlled 2:1 tempo (2 seconds down, 1 second up) throughout the set.

Form checklist

• Keep your shoulder blades retracted and pinned against the bench throughout the movement.
• Ensure your elbows are tucked at roughly a 45 to 60-degree angle from your torso, not flared out.
• Keep your wrists neutral and stacked directly over your forearms to prevent joint strain.
• Maintain a slight natural arch in your lower back while keeping your glutes in contact with the bench.

Pro tips

• Think about 'squeezing' your hands toward each other as you press to maximize the mind-muscle connection with the upper chest.
• Avoid fully locking out your elbows at the top of the rep to keep the load on the muscle rather than the triceps and joints.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate elastic momentum and increase difficulty.
• Implement a slow 4-second eccentric (lowering) phase to maximize time under tension and muscle fiber breakdown.

Frequently asked

What muscles does the smith incline bench press work?

The smith incline bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the smith incline bench press?

The smith incline bench press uses smith machine.

Is the smith incline bench press good for beginners?

The smith incline bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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