VARIATIONS
- Incline Barbell Bench PressOn the backChest · Barbell · Incline Bench
- Incline Dumbbell PressSeatedChest · Dumbbell · Incline Bench
- Smith Machine Bench PressFlatChest · Smith Machine · Bench
- Decline Smith PressDeclineChest · Smith Machine · Decline Bench
- Smith Machine Close-Grip Bench PressCloseFlatTriceps · Smith Machine · Bench
- High-Incline Smith Machine PressWeightedShoulders · Chest · Smith Machine · Incline Bench
Smith Machine Incline Press
Fixed bar path on an inclined bench.
Targets the upper chest and front deltoids using a fixed bar path for stability. Ideal for isolating the clavicular head of the pectorals with controlled loading.
HOW TO DO IT
- Set the bench to a slight incline under the Smith machine bar.
- Lie back and grip the bar slightly wider than shoulder width.
- Unrack the bar and hold it directly above your upper chest.
- Lower the bar slowly until it touches the upper chest.
- Press the bar upward until your arms are fully extended.
COMMON MISTAKES
- Bouncing the bar off the chest for momentum.
- Setting the bench angle too steep, shifting work to shoulders.
- Lifting hips off the bench during heavy reps.
- Locking elbows harshly at the top of the movement.
TIPS
- Keep your shoulder blades pinched together throughout the set.
- Drive through your heels to maintain full-body tension.
- Tuck your elbows slightly rather than flaring them out.
SAFETY
- Ensure safety stops are set just below your lowest range of motion.
- Do not unrack the bar until your grip is secure and balanced.
DETAILS
- Muscles
- ChestShoulders
- Equipment
- Smith MachineIncline Bench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Lying on the back
- Bench angle
- Incline
SIMILAR EXERCISES
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Ratings
Not rated