Smith Machine Incline Bench Press
An incline Smith machine bench press that shifts the load to the upper chest — a guided version of the classic incline press.
How to do it
- Set an incline bench under the Smith bar at about 30–45 degrees, with the bar over your upper chest.
- Lie on the bench with your feet on the floor and grip the bar slightly wider than your shoulders.
- Squeeze your shoulder blades together and set them down into the bench for a stable position.
- Unrack the bar by rotating your wrists and lower it slowly to your upper chest with your elbows at about 60 degrees.
- Pause briefly at the bottom with the bar touching your chest, holding tension through your upper body.
- Press the bar up to full lockout, driving with your upper chest and triceps.
Key technique cue
Bench at 30–45°, elbows ~60° — lower the bar to the upper chest, no bounce.
Common mistakes
- ✕ Setting the incline too steep, which turns the exercise into an overhead press and removes the chest focus.
- ✕ Flaring the elbows to 90 degrees, which loads the front delts and reduces chest engagement.
- ✕ Lifting the hips off the bench for leverage, which destabilizes the press.
- ✕ Bouncing the bar off the chest for momentum instead of pressing under control.
Benefits
- ✓ Builds the upper chest along a fixed path that is easy to progress.
- ✓ Allows safe training to failure for people who train alone.
- ✓ Reinforces a strong upper-body pressing pattern with a reduced balance demand.
Progression: from easier to harder
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Step 1 You are here - Smith Machine Incline Bench Press
- Cable Incline Bench Press
- Incline Machine Chest Press
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Step 2 -
Step 3
About the exercise
The Smith Machine Incline Bench Press takes the main upper-chest exercise and locks it onto a set path. The incline angle shifts the load to the upper chest and front delts, while the Smith machine removes the balance demand of a free bar. The result is an exercise where the chest works harder without having to polish barbell technique. It fits push day, upper-chest hypertrophy blocks and strength programs for people who train alone.
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