Incline Smith Machine Bench Press

Muscles Incline Smith Machine Bench Press Works

Muscles used

• Upper pecsupper chest just below the collarbones
• Tricepsback of the upper arms
• Front deltsfront of the shoulders
• Serratus anteriorsaw-shaped muscle along the side of the ribs under the armpit
• Rectus abdominisThe six-pack muscles running down the front of your abs

Main muscleLie on an incline bench and press the Smith machine bar up from your upper chest as your elbows extend. The main muscle driving this movement is your upper pecs. Your upper pecs press your arms forward and upward to lift the bar.

Supporting musclesTriceps help extend your elbows, front delts lift your arms up, and serratus stabilizes your shoulder blades so you can power your upper chest.

How it should feelFeel your upper chest stretch as you lower the bar, and a squeeze below your collarbone as you press up

Signs you're offIf your shoulder blades lift off the bench or your front shoulders tire first, you’re pushing with your shoulders. Even if the bar path is fixed, your form can slip if your body shakes.

Remember thisKeep your shoulder blades on the bench and push the bar up and forward with your upper chest.

Setting Up for Incline Smith Machine Bench Press

Setup orderSet the bench angle and position → Set bar height and safety stops → Add matching plates → Lock the clips

• Incline bench angle and position

  Set it like thisPlace the bench inside the Smith machine and set the backrest to about 30–45°. Position the bench so the bar lines up above your upper chest near the collarbone.

  How to checkThe backrest should look diagonal, and the bar should not sit too far toward your face or stomach.

• Bar height and safety stops

  Set it like thisSet the bar high enough to unlock with your arms almost straight. Set the safety stops so the bar will not press into your body.

  How to checkYour shoulders should stay on the bench when you unlock the bar, and the safety stops should sit slightly below chest height.

• Plates and clips

  Set it like thisSlide matching plates all the way onto both sides, then lock the clips right next to the plates.

  How to checkBoth sides should have the same weight, with no visible gap between each clip and plate.

Watch out forAvoid setting the bench too upright, lining the bar up too far toward your face or stomach, or leaving plates partially loaded.

Stance for Incline Smith Machine Bench Press

Foot widthLie on the incline bench and place both feet comfortably on the floor.

Where your weight goesKeep your hips and upper back on the bench, and keep both feet firmly on the floor.

Upper body positionPosition the bench so the bar can come down toward your upper chest.

Why it mattersIf the fixed bar path and your body position do not match, your shoulders may feel uncomfortable.

How to Grip for Incline Smith Machine Bench Press

Grip typePlace the Smith bar on the thick lower part of your palms near your wrists, and wrap your thumbs around it.

Grip widthPlace your hands slightly wider than shoulder width, about half a palm wider on each side, holding the same position on both sides of the bar.

How hard to gripKeep the bar on the thick lower part of your palms near your wrists, and keep the backs of your hands in line with your forearms.

The Key Point for Incline Smith Machine Bench Press

Slowly lower the Smith bar toward your upper chest, and push it up steadily along the fixed path.

Think of it like thisThe feeling of lowering the bar towards the upper chest.

Before the fixThe bar rides up toward my neck, or the front of my shoulders feels uncomfortable first.

After the fixThe bar moves along the same path, reducing the strain on the shoulders.