# Incline Bench Press (Smith Machine)

> A bench press on an incline bench under a Smith machine bar that trains your upper chest, front delts and triceps.

Page: https://fitnessie.app/exercises/smith-machine-incline-bench-press/
Type: Smith machine · Push
Demo video: https://fitnessie.app/demos/incline-bench-press-smith-machine/777d1b2df906a9fa.mp4

## How to do it

1. Set an incline bench under the bar and lie back with your head, shoulders and glutes on the pad.
2. Pull your shoulder blades together and down, lift your chest and grip the bar about shoulder width or a little wider.
3. Unrack the bar and turn it to release the hooks, with your arms straight over your upper chest.
4. Lower the bar under control to the top of your chest, with your elbows about 45 degrees from your torso.
5. Press the bar back up along the guides until your arms are straight, then re-hook it.

## Key cues

- Shoulder blades back and down
- Chest up
- Bar touches the top of the chest
- Elbows tucked at a slight angle
- Forearms stacked under the bar

## Common mistakes

- Flaring the elbows out to the sides
- Bouncing the bar off your chest
- Lowering the bar to your lower chest
- Letting your shoulder blades slide apart on the bench

## Muscles worked

- Primary: Chest and front delts
- Secondary: Triceps

## Equipment

Smith machine and adjustable bench.

## Variations

- [Incline Bench Press (Barbell)](https://fitnessie.app/exercises/incline-bench-press/)
- [Incline Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-incline-bench-press/)

## References

- [StrengthLog: Smith Machine Incline Bench Press](https://www.strengthlog.com/smith-machine-incline-bench-press/)
- [Fitbod: Smith Machine Incline Bench Press](https://fitbod.me/exercises/smith-machine-incline-bench-press)