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Smith Machine Incline Press
How to do the Smith Machine Incline Press with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts, Triceps
How to do it
- Set an adjustable bench to a 30-degree incline and center it beneath the Smith machine bar.
- Adjust the bench forward or backward so the bar lines up precisely over your upper chest (just below the clavicle).
- Lie back, grip the bar slightly wider than shoulder-width, and unrack it by twisting your wrists.
- Lower the bar slowly under complete control until it lightly touches your upper chest.
- Pause briefly, ensuring your elbows remain slightly tucked rather than flared completely outward.
- Press the bar forcefully straight back up to the starting position until your arms are fully extended.
Coaching cues
- Touch the upper chest
- Keep the chest proud
- Use a smooth, controlled tempo
Common mistakes
- Aligning the bar over the neck or mid-stomach
- Setting the bench angle too steep
- Bouncing the bar heavily on the chest
Equipment and setup
Smith machine, adjustable bench
Adjustable bench set to a 30-degree incline, positioned directly under the Smith machine bar.
Also known as: Smith Incline Bench
Track your Smith Machine Incline Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
