Incline Smith Machine Press

Technique

The incline Smith machine press is a bench press on an incline bench under a Smith machine. The fixed bar path makes it easy to set up, to press heavy without a spotter and to keep tension on the upper chest, which is often harder to target with flat pressing.

Steps

1. Set an adjustable bench to about 30 degrees under the Smith bar so the bar lines up with your upper chest
2. Lie back, plant your feet, pull your shoulder blades together and grip the bar slightly wider than shoulder-width
3. Unlock the bar and lower it under control to the upper chest with elbows at roughly 45 to 60 degrees
4. Press the bar back up until your arms are straight, keeping your shoulder blades pinned to the bench

Common mistakes

• Setting the bench so steep that the shoulders take over
• Bouncing the bar off the chest

Variations

• Incline dumbbell press
• Incline Smith press with a pause on the chest

FAQ