How to do the Smith Machine Incline Bench Press
Primary: Chest.
The Smith Machine Incline Bench Press is an effective strength training exercise that targets the upper portion of the chest muscles while providing added stability due to the machine's guided bar path. This exercise is typically performed using a Smith machine coupled with an incline bench to challenge the pectorals along with the shoulders and triceps.
Step by step
- 1
Position an incline bench at a 30-45 degree angle inside the Smith machine.
- 2
Lie down on the bench with your back firmly against it, and grasp the bar with a grip slightly wider than shoulder-width.
- 3
Unlock the bar and lower it to your upper chest, then press it back up to the starting position.
Coaching cues
- Keep your feet flat on the floor for stability and support.
- Focus on using controlled movements, avoiding bouncing the bar off your chest.
- Look straight ahead and keep your shoulder blades retracted to maximize chest activation.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Smith Machine Incline Bench Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Smith Machine Incline Bench Press work?
Primary: Chest.
How many sets and reps of Smith Machine Incline Bench Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Smith Machine Incline Bench Press?
Same movement pattern, different equipment: Machine Chest Press, Pec Deck, Machine Pec Deck Fly, Smith Machine Bench Press, Leverage Chest Press, Leverage Incline Chest Press.
Is the Smith Machine Incline Bench Press good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.