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Smith Machine Incline Press

An incline press on a fixed bar path, letting you focus on the upper chest without balancing the load.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

1. Start position
Place a bench set to 30–45° inside the Smith machine so the bar lands on your upper chest.
2. Mid-rep
Keep elbows tucked about 45–60° and forearms vertical.
3. End of the movement
Touch lightly without bouncing.
4. Common mistake
Bench placed so the bar lands on the neck or mid-chest

Incline press on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

1Place a bench set to 30–45° inside the Smith machine so the bar lands on your upper chest.
2Set the safety stops just above chest height at the bottom.
3Grip slightly wider than shoulder width, retract your shoulder blades and unhook the bar.

Execution

1Lower the bar to your upper chest under control.
2Keep elbows tucked about 45–60° and forearms vertical.
3Touch lightly without bouncing.
4Press to near lockout and re-hook by rotating your wrists at the end of the set.

Inhale on the way down, exhale as you press.

3-1-1-0 (eccentric-pause-concentric-pause)

Primary

Upper chest

Secondary

Front delts, Triceps, Lower chest

Bench placed so the bar lands on the neck or mid-chest
Test an empty-bar rep and shift the bench until it touches your upper chest.
Safeties not set
Set stops just above your chest before loading the bar.
Shoulders shrugging up toward the ears
Keep shoulder blades down and back throughout.