Smith Machine Incline Bench Press Explained

Instructions

1. Setup the Bench and Machine:

   • Set an adjustable bench to a 30-45 degree incline.
   • Position the bench so that the barbell of the Smith machine aligns with the upper portion of your chest (just below your collarbones).

2. Position Yourself:

   • Lie on the bench with your feet flat on the floor for stability.
   • Grip the barbell slightly wider than shoulder-width (overhand grip).
   • Ensure the bar is directly above your chest with your elbows at approximately a 45-degree angle to your torso.

3. Unrack the Bar:

   • Rotate the bar to unlock it from the machine's safety hooks.

4. Lower the Bar:

   • Inhale as you lower the bar slowly toward your upper chest.
   • Keep the bar under control and stop when it is about 1-2 inches above your chest. Avoid bouncing the bar off your chest.

5. Press the Bar Up:

   • Exhale as you press the bar upward, fully extending your elbows without locking them out.
   • Focus on squeezing your chest muscles as you press.

6. Repeat:

   • Perform the desired number of reps.
   • After completing the set, lock the bar back into the safety hooks.

Tips 

1. Angle Selection:

   • A 30-45 degree incline is optimal. Too steep (above 45 degrees) will shift the focus more onto the shoulders rather than the chest.

2. Grip Width:

   • A grip that is slightly wider than shoulder-width will better target the chest. Avoid going too wide to prevent shoulder strain.

3. Controlled Movement:

   • Use a slow and controlled tempo to avoid relying on momentum. Lower for about 2-3 seconds and press back up for 1-2 seconds.

4. Breathing:

   • Inhale as you lower the bar and exhale as you push the bar up.

5. Keep Your Back Neutral:

   • Maintain a natural arch in your lower back, but avoid excessive arching. Your glutes, upper back, and feet should stay firmly planted.

6. Focus on Muscle Activation:

   • Imagine “pushing the bar away” while actively squeezing your chest muscles at the top of the movement.

7. Safety:

   • Set the safety pins to catch the bar if you fail a rep. This is particularly useful when lifting heavy.

8. Avoid Locking Elbows:

   • Don’t fully lock out your elbows at the top, as it reduces tension on the chest and places unnecessary strain on the joints.