An inclined pressing movement on a Smith machine that primarily works the upper chest while engaging the front shoulders and triceps. You press the bar upward from chest level along the fixed vertical path.
How to do the Incline Bench Press (Smith Machine)#
- Position an incline bench beneath the Smith bar and lie back with your feet planted and an overhand grip about shoulder-width.
- Unlatch the bar and extend your arms so the bar is held over your chest, drawing your shoulder blades together and keeping elbows tucked at a moderate angle.
- Inhale and lower the bar in a controlled line to the middle of your chest.
- Pause briefly at the bottom, then exhale and drive the bar upward until your arms are nearly straight while squeezing the chest.
- Rotate the bar back into the safety catches when your set is complete.
Muscles worked#
- Primary: Chest
- Secondary: Front delts, Triceps
Common mistakes#
- Allowing the shoulder blades to remain rounded instead of pinching them back.
- Flaring the elbows excessively outward during the descent.
- Bouncing the bar off the chest instead of using controlled motion.
- Overarching the lower back or lifting the hips to press the weight.
