Smith Incline Bench Press
Also known as: incline smith bench press, smith machine incline bench press, incline smith machine bench press
Chasing chest thickness through a full range? Smith Incline Bench Press uses a guided vertical bar path to get there.
How to do Smith Incline Bench Press
- Adjust the bench to a 30-45 degree incline.
- Sit on the bench with your back flat against the pad and feet firmly on the ground.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Smith Incline Bench Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add load in small steps since the bar is stable.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Set the safety catches so you can train hard alone.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. The fixed path lets you push closer to failure safely.
Common Smith Incline Bench Press Mistakes
Forgetting to set the safety hooks before a heavy set
Position the catches just below your bottom range before you start.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Smith Incline Bench Press
Swap Smith Incline Bench Press For
Smith Incline Bench Press — Frequently Asked Questions
How do you do the Smith Incline Bench Press?
Adjust the bench to a 30-45 degree incline. Sit on the bench with your back flat against the pad and feet firmly on the ground. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Incline Bench Press work?
The Smith Incline Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a Smith machine.
How many sets and reps of the Smith Incline Bench Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Incline Bench Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Incline Bench Press?
Try the Barbell Wide Reverse Grip Bench Press, Weighted Svend Press or the Push-up (on Stability Ball). Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Incline Bench Press the same as the incline smith bench press?
Yes. The Smith Incline Bench Press is also commonly called the incline smith bench press or the smith machine incline bench press. Different gyms and training programs label it differently, but "incline smith bench press" and "smith machine incline bench press" refer to this same movement.
