The Smith machine incline bench press is an excellent exercise for targeting the upper portion of the chest while providing stability and safety through the guided bar path. This variation reduces the need for a spotter, allowing you to focus on muscle activation, form, and progressive overload.

Instructions

Setup the Bench and Machine

• Adjust an incline bench to 30–45 degrees.

• Position the bench so that the Smith machine bar aligns with the upper chest (just below the collarbones).

Position Yourself

• Lie on the bench with your feet flat on the floor for stability.

• Grip the bar slightly wider than shoulder-width (overhand grip).

• Ensure the bar is directly above your chest with elbows at roughly a 45-degree angle to your torso.

Unrack the Bar

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

Lower the Bar

• Inhale as you slowly lower the bar toward your upper chest.

• Stop when the bar is about 1–2 inches above your chest.

• Avoid bouncing the bar off your chest to prevent injury.

Press the Bar Up

• Exhale as you press the bar upward.

• Fully extend your elbows without locking them.

• Focus on squeezing the chest muscles at the top of the movement.

Repeat

• Perform the desired number of repetitions.

• After finishing the set, lock the bar back into the safety hooks.

Tips for Proper Form

• Angle Selection: A 30–45 degree incline targets the upper chest. Avoid steeper angles, which shift focus to the shoulders.

• Grip Width: Slightly wider than shoulder-width is optimal. Avoid going too wide to prevent shoulder strain.

• Controlled Movement: Lower for 2–3 seconds and press up for 1–2 seconds to maximize tension.

• Breathing: Inhale while lowering, exhale while pressing.

• Keep Your Back Neutral: Maintain a natural arch in the lower back, keeping glutes, upper back, and feet firmly planted.

• Focus on Muscle Activation: Actively squeeze your chest at the top rather than just pushing the bar.

• Safety: Use the machine’s safety pins, especially when lifting heavy.

• Avoid Locking Elbows: Keep slight bend at the top to maintain tension on the chest and protect your joints.

Benefits of the Smith Machine Incline Bench Press

• Strengthens the upper chest and anterior deltoids.

• Provides stability and safety with guided bar movement.

• Reduces the need for a spotter during heavy lifts.

• Improves muscle activation and mind-muscle connection.

• Ideal for building upper chest thickness and enhancing shoulder aesthetics.

• Helps prevent imbalances compared to flat bench presses.

Conclusion: The Smith machine incline bench press is a highly effective exercise for upper chest development. By following proper form, controlled movements, and safety precautions, you can maximize muscle growth while minimizing the risk of injury.