How to do the Smith Incline Bench Press
Smith Incline Bench Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Smith Incline Bench Press demonstration · © GymiaFit
Smith Incline Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Incline Bench Press step by step
- 1Adjust the bench to a 30-45 degree incline.
- 2Sit on the bench with your back flat against the pad and feet firmly on the ground.
- 3Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- 4Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
- 5Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
- 6Repeat for the desired number of repetitions.
Smith Incline Bench Press — questions
What muscles does the Smith Incline Bench Press work?
The Smith Incline Bench Press primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Smith Incline Bench Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Incline Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Incline Bench Press?
Smith Bench Press, Smith Decline Bench Press, Smith Decline Reverse-grip Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Incline Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.