Smith Machine Incline Press tutorial
The Smith machine incline press uses an inclined bench to focus on the upper chest and front shoulders. The fixed bar path helps beginners learn proper form without worrying about balancing the weight.
How to perform
- Set the bench at about 30 to 45 degrees under the Smith machine so the bar reaches your upper chest.
- Sit back on the bench, plant your feet firmly and retract your shoulder blades.
- Grip the bar slightly wider than shoulder width and release it from the hooks.
- Lower the bar under control to your upper chest, just below the collarbone.
- Press the bar up by driving through your upper chest until your arms are nearly straight.
- Lock the bar back on the hooks at the end of the set.
Breathing: Inhale as the bar comes down and exhale as you press up.
Key tips
- Don't set the incline too steep; above 45 degrees shifts the work to the shoulders.
- Keep your chest up and shoulder blades pulled together.
- Keep your elbows slightly below shoulder line.
Common mistakes
- Lowering the bar toward the neck instead of the upper chest.
- Over-arching the lower back and lifting the hips off the bench.
- Using a short, partial range of motion.
Safety: Those with shoulder pain or instability should use a lower incline and light weight, and stop if pain appears at the front of the shoulder.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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