Smith Incline Bench Press
How to do it
Starting position
- Lie on the bench and plant both feet firmly on the floor.
- Grip the barbell wider than shoulder-width with an overhand grip.
- Open your chest upward and pin your shoulder blades against the bench.
Movement
- Unrack the barbell and slowly lower it toward your upper chest.
- Keep your elbows from flaring out.
- Press the barbell upward using the strength of your upper chest.
Breathing
Inhale as you lower the bar and exhale as you press it up.
Trainer tips
- Adjust your position so the bar comes down below your collarbone
- Set the bench angle to 30-45 degrees
Cautions
- If your wrists bend backward, it strains the joints, so grip the bar straight.
- If the bar hits your chest hard, it can cause a sternum injury, so lower it under control.
- Misaligning the bar path and bench position
- Overarching the lower back excessively
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts · Triceps |
| Equipment |  Smith machine Incline bench |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
14 similar exercises
Representative exercise: Smith Incline Bench Press
- Smith Bench Press
- Smith Close Grip Bench Press
- Smith Decline Bench Press
- Smith Wide Grip Bench Press
- Smith Decline Reverse-grip Press
- Smith Incline Wide Grip Bench Press
- Smith Wide Grip Decline Bench Press
- Smith Decline Close Grip Bench Press
- Smith Incline Close grip Bench Press
- Smith Wide Grip Bench Press (Demo 2)
- Smith Machine Decline Close Grip Bench Press
- Smith Wide Grip Decline Bench Press (Demo 2)
- Smith Incline Close grip Bench Press (Demo 2)
- Smith Machine Reverse Decline Close Grip Bench Press
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Smith Decline Reverse-grip PressHarderSmith Decline Bench PressHarderDumbbell Bench PressSimilar exerciseMachine Incline Chest PressSimilar exerciseKneeling Push-UpSimilar exerciseBarbell Larsen PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.