Exercise guide · evidence-graded

Smith Machine Incline Bench Press

The incline Smith machine press is a bench press on an incline bench using a Smith machine, where the bar runs on a fixed vertical track with hooks that lock it at any height. It works the chest, with the incline aimed at the upper chest, plus the front of the shoulders and the triceps, without needing to balance the bar.

Also called: Smith Incline Press, Smith Machine Incline Press, Incline Smith Bench Press, Incline Smith Press · Equipment: machine · Pattern: push

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How to do it

Step by step

Set an adjustable bench to about 30° inside the Smith machine so the bar comes down over your upper chest, just below your collarbones. Check it by bringing the empty bar down once, then set the safety catches just above chest height when lying down.
Lie on the bench with your feet flat on the floor. Grip the bar a little wider than shoulder width, so your forearms are vertical when the bar touches your chest.
Pull your shoulder blades back and down into the bench and keep your upper back tight, with your glutes and head on the bench.
Take a big breath, brace your trunk, straighten your arms and rotate the bar to release it from the hooks.
Bring the bar down under control to your upper chest, just below your collarbones. Keep your elbows angled about 45–70° from your torso.
Touch your chest with control, then press the bar straight up to straight arms, keeping your glutes on the bench.
After the last rep, lock out and rotate the bar back so the hooks catch the nearest slot.

Coaching cues

Shoulder blades back and down, pinned to the bench
Elbows 45–70° from your sides, forearms vertical
Touch just below your collarbones
Glutes on the bench, feet planted
Press straight up the track

In VALDA, these cues are one tap away on the exercise while you train.

Muscles worked

What it trains

Muscle	Role	Evidence
Pectoralis major: clavicular (upper)	Prime mover	B
Pectoralis major: sternocostal (mid)	Secondary	B
Anterior deltoid: anterior	Secondary	B
Triceps brachii: medial head	Secondary	C
Serratus anterior	Stabiliser	D

Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.

Common faults

What goes wrong, and the fix

Bench set in the wrong spot

Fix: Check with the empty bar that it touches just below your collarbones.

Elbows flared out towards 90°

Fix: Angle your elbows about 45–70° from your sides, with forearms vertical.

Hips lifting off the bench

Fix: Keep your glutes on the bench and drive through your feet.

Shoulder blades coming off the bench

Fix: Keep your shoulder blades pulled back and down into the bench.

Bouncing the bar off the chest

Fix: Bring the bar down under control and touch your chest lightly.

Programming

What the research says

Muscle growth · first choiceGeneral fitness · first choiceStrengthRehab & prehabEnduranceFat loss & conditioning

Bench angle — An EMG study found upper-chest muscle activity was highest at a 30° incline, while steeper angles shifted activity towards the front shoulders.
Smith machine or free bar — An EMG study found similar chest muscle activity on the Smith machine and free-weight bench press, with less side-shoulder (medial deltoid) activity on the Smith machine. That study used a flat bench.
Machine or free weights for growth — A meta-analysis found free-weight and machine training produced similar muscle growth.
Load and effort — Research comparing loads finds muscle growth is similar across a wide range of loads when sets are taken close to failure, while maximal strength favours heavier loads. Many lifters use about 6–12 reps on this press.
Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Counting all chest pressing together gives a clearer weekly total.

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the smith machine incline bench press in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.