Exercise library · Chest
Incline Smith Machine Press.
Guided incline press emphasizing the upper chest with a stable bar path.
Also known as: Smith Incline Press, Incline Smith Bench
BeginnerSmith machine · Incline bench
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Set an incline bench around 30 degrees under the bar
- Step 02
Grip slightly wider than shoulder width
- Step 03
Unrack and lower the bar to the upper chest
- Step 04
Keep wrists stacked over elbows
- Step 05
Press up until arms are nearly extended
- Step 06
Re-rack by rotating the safety hooks
What separates good from great
Pro cues.
Keep the bench angle moderate to spare the shoulders
Drive through the upper chest, not the front delts
Control the descent for a full stretch
Common questions
Questions, answered.
- What is the Incline Smith Machine Press?
- Guided incline press emphasizing the upper chest with a stable bar path.
- What muscles does the Incline Smith Machine Press work?
- The Incline Smith Machine Press primarily works your upper chest. It also recruits your front delts and triceps as secondary movers.
- What equipment do I need for the Incline Smith Machine Press?
- You need a Smith machine and an incline bench to perform the Incline Smith Machine Press.
- How many sets and reps should I do for the Incline Smith Machine Press?
- A typical prescription for the Incline Smith Machine Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Incline Smith Machine Press good for beginners?
- Yes. The Incline Smith Machine Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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