Smith Machine Incline Bench Press

oec:smith-machine-incline-bench-press

An upper-body compound press performed on an inclined bench inside a Smith machine, targeting the upper pectorals and anterior deltoids with guided bar stabilization.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Incline Bench Press - MP, Multipower Incline Bench Press, Smith Machine Incline Press, Incline Smith Machine Press, Smith Machine Slight Incline Press

How to do it

Setup

Position an incline bench set to approximately 30 to 45 degrees inside the Smith machine.
Align the bench so the bar lowers directly across your upper chest, just below the collarbones.
Lie back on the bench, retract and depress your shoulder blades, and plant your feet firmly on the floor.
Grasp the bar with a pronated grip slightly wider than shoulder-width, rotating the hooks to unrack the bar.

Movement

Lower the bar under control toward your upper chest, maintaining tucked elbows at roughly a 45-degree angle to your torso.
Touch lightly or pause just above the clavicular area without letting the bar bounce or rest on your chest.
Press the bar upward explosively along the fixed track until your arms are extended but not harshly locked out.
Rotate the wrists to re-rack the bar securely onto the safety catches at the end of the set.

Breathing

Inhale as you lower the bar to your chest, and exhale forcefully as you press past the sticking point.

Cues

Drive through the palms
Keep your upper back pinned to the bench
Tuck elbows slightly rather than flaring

Common faults

Bench aligned too far forward or backward relative to the bar track.: Adjust the bench position before loading weight so the bar tracks comfortably to the upper sternum without straining the shoulders.
Excessive elbow flaring at ninety degrees.: Keep elbows tucked to approximately 45–60 degrees relative to your sides to protect the rotator cuff.
Excessive arching of the lower back.: Maintain firm foot pressure and a natural lumbar arch while keeping your glutes and upper back glued to the bench pad.

Safety

Set the mechanical safety stops on the Smith machine to chest level before beginning your sets.

Muscles

Pectoralis major, clavicular head prime mover
Front deltoid prime mover
Triceps brachii synergist
Pectoralis major, sternal head synergist
Serratus anterior synergist

Joints

Shoulder: Flexion, Horizontal adduction
Elbow: Extension
Shoulder blade: Protraction, Upward rotation

Details

Movement: Horizontal push, Push
Modality: Strength, Hypertrophy
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Smith machine; Adjustable bench
Record: Repetitions and Load
Load: external, total

variation of Barbell Incline Bench Press
regression of Barbell Incline Bench Press
substitute for Barbell Incline Bench Press
substitute for Incline Dumbbell Bench Press
substitute for Machine Incline Chest Press

Sources

wger: Incline Bench Press - MP, by wger.de (CC-BY-SA-3.0)
wger: Smith Machine Slight Incline Press, by novadani (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

smith-machine-incline-bench-press.json