PlanWorkouts

Exercise 0757 · REF 5v7KYld

Smith Incline Bench Press exercise animation

Smith Incline Bench Press

Category
Chest
Equipment
Smith Machine
Target
Pectorals

Incline pressing in the Smith machine biases the upper chest the same way a free-weight incline does, with the fixed bar path removing the balance demand that usually makes incline pressing feel less stable than flat. It's a solid option for training upper chest without needing a spotter. Bench angle, not the machine, is what determines how much upper-chest bias you actually get — steeper isn't automatically better.

How to Do the Smith Incline Bench Press

  1. Adjust the bench to a 30-45 degree incline.
  2. Sit on the bench with your back flat against the pad and feet firmly on the ground.
  3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  4. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
  5. Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Incline Bench Press primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have smith machine? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Smith Incline Bench Press work?
The Smith Incline Bench Press primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Smith Incline Bench Press?
The Smith Incline Bench Press is done with a smith machine.
What's a good alternative to the Smith Incline Bench Press?
If you don't have access to a smith machine, the Archer Push Up targets the same pectorals using body weight instead.