How to do a Smith Machine Incline Bench Press

Authored by Fitbod

About Smith Machine Incline Bench Press

Sets Logged
679,238
Popularity Rank
180th
Difficulty
Beginner
Chest Strength
92 mSCORE 13th
Equipment Required
  • Photo of Smith Machine
    Smith Machine
Primary Muscles
Secondary Muscles

Instructions: How To

Smith Machine Bench Press is a variation on the more standard Barbell Incline Bench Press. Like other variations, this compound exercise primarily targets the chest, shoulders and triceps. The added stability from the Smith Machine makes this a great exercise for learning, or for focusing on exertion rather than stabilizing the movement.

  1. Lie your back onto a incline bench at an incline of 40-60 degrees while squeezing your shoulder blades together and placing your feet underneath your knees firmly on the ground.
  2. The bench should be in contact with your head, shoulders, and butt at all times.
  3. Position the smith machine bar over the top of your chest before grabbing ahold of it shoulder-width apart and with an overhand grip.
  4. Keep your core braced as you unhook the bar and descend it towards the top of your chest by flexing your elbows at a 45 degree angle from your torso.
  5. Gently touch the top of your chest with the bar before exhaling it back to the starting position.

Common Mistakes

  • Overusing the Smith Machine

    Smith Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

  • Bouncing the Bar

    Bouncing the bar off your chest can help you lift heavier weights, but it increases your risk of injury, and makes the exercise less effective. Focus on slowly lowering the bar, and gently tapping your chest at the bottom of the movement.

  • Flared Elbows

    Flaring your elbows out can sometimes help you lift heavier weights, but it places more tension on your shoulders. The ideal position can vary slightly from person to person, but try to keep your elbows around 45 degrees from your torso, and make small adjustments from there.

  • Keep Your Wrists Straight

    Allowing your wrist to extend in order to grab a barbell may feel more secure, and less likely to slip out of your hands. The downside is that it places a lot of tension on your wrist, and can be a limiting factor to how much weight you can move. Focus on keeping your wrist in a neutral position inline with your forearm.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    22.5
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

Enter your stats to calculate your Sets & Reps