Smith Machine Incline Bench Press: The Ultimate Guide

Upper Chest Emphasis

The inclined angle shifts focus to the clavicular (upper) head of the pectoralis major, helping to develop the often underdeveloped upper portion of the chest.

Enhanced Stability

The fixed bar path eliminates the need to balance the weight horizontally, allowing for greater focus on pressing strength rather than stabilization.

Safety Features

The ability to quickly hook the bar at various heights provides built-in safety without requiring a spotter, especially valuable when training to failure.

Isolation

The guided movement reduces the role of stabilizing muscles, potentially allowing for greater direct stimulus to the primary movers (chest, shoulders, and triceps).

Consistent Repetitions

The fixed path ensures each repetition follows the same trajectory, which can help maintain proper form throughout fatigue and create consistent muscle stimulus.

Setup

• Position an incline bench inside the Smith machine at approximately a 30-45 degree angle (30 degrees emphasizes chest more, while steeper angles increase shoulder involvement).
• Align the bench so that when lying down, the bar path will contact your upper chest while allowing your shoulders to remain stable on the bench.
• Adjust the safety stoppers at a height that would prevent the bar from crushing you if you were to fail a repetition.
• Set the starting bar height so you can reach it with arms extended or nearly extended when lying on the bench.
• Lie on the bench with your feet flat on the floor for stability, shoulders and head supported by the bench.
• Position your eyes approximately under the bar, depending on the angle of the Smith machine track.

Starting Position

• Grip the Smith machine bar with a medium to slightly wider than shoulder-width grip, hands evenly spaced.
• Rotate your wrists to unlock the bar from its hooks (depending on the Smith machine design).
• Unrack the bar by fully extending your arms, maintaining retracted shoulder blades and a slight arch in your lower back.
• Lower the bar until it's directly over your upper chest/lower neck area, establishing your starting position.

Movement

• Inhale and lower the bar with control toward your upper chest (approximately at the level of your clavicles).
• Keep your elbows at a 45-75 degree angle relative to your torso, avoiding excessive flaring.
• Touch the bar lightly to your chest without bouncing.
• Push the bar upward by driving through your chest, shoulders, and triceps, following the fixed path of the Smith machine.
• Exhale as you press, extending your arms without fully locking out the elbows at the top to maintain tension.
• Repeat for the desired number of repetitions, maintaining control throughout the movement.
• Upon completion, rotate the bar to engage the hooks and safely rack the weight.

Improper Bench Angle

Setting the bench too flat negates upper chest emphasis, while too steep shifts the focus to shoulders. Optimal upper chest activation generally occurs at 30-45 degrees - start at 30 degrees if upper chest development is your primary goal.

Bouncing the Bar

Using momentum by bouncing the bar off the chest reduces muscle tension and increases injury risk. Control the eccentric (lowering) phase and touch the bar lightly to your chest before pressing, avoiding any bouncing motion.

Lifting Hips Off the Bench

Raising the hips reduces chest engagement and can strain the lower back. Keep your glutes in contact with the bench throughout the movement, using leg drive for stability rather than to artificially increase leverage.

Excessive Elbow Flare

Having elbows at 90 degrees to the torso places unnecessary stress on the shoulder joints. Keep elbows at a 45-75 degree angle relative to your body for better shoulder health and chest activation.