Smith Machine Incline Bench Press

Smith Machine Incline Bench Press is a strength - incline press with upper-chest emphasis exercise involving Pectoralis major, clavicular portion. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major, clavicular portion
Secondary muscles: Triceps brachii, Anterior deltoid, Serratus anterior
Exercise type: Strength - incline press with upper-chest emphasis

Exercise technique

Angle
Set the bench to a moderate incline and secure it beneath the Smith machine.
Alignment
Choose a position that lets the bar lower toward your upper chest.
Safety
Set the lower stops to a suitable depth.
Grip
Take an overhand grip slightly wider than shoulder width and release the hooks.
Lower
Keep your shoulder blades against the pad as you slowly bring the bar toward your upper chest.
Press
Align your forearms beneath the load and press upward.
Finish
Balance the bar at the top and fully engage the hooks.

Key technique points

Do not make the incline unnecessarily steep.
Keep the bar path away from your throat.
Plant your feet on the floor.
Keep your elbows on a comfortable diagonal path.
Do not lift your lower back away from the pad.
Complete the lowering slowly.

Common mistakes

Incorrect rail alignment

Do not continue without adjusting the bench if the bar lowers toward your neck.

Choosing too steep an incline

Do not turn the upper-chest press into an uncontrolled shoulder press.

Letting the shoulders fall forward

Do not lose shoulder blade support at the bottom.

Lifting the hips

Do not change the incline angle by bridging your lower back.

Bouncing on the chest

Do not strike your torso with the bar to gain momentum.

Partially engaging the hooks

Do not release your grip before the load is fully seated on the rack.

Frequently asked questions