Smith Machine Incline Bench Press

Pro Tip

If you experience shoulder discomfort, try tucking your elbows in a little more.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
Gripping the bar overhand and slightly wider than shoulder-width apart, rotate your wrists to unhook the bar.
Inhale and lower the bar down toward your chest, slightly tucking in your elbows as you lower it.
Continue lowering the bar until just before it makes contact with your upper chest.
Exhale and press through your hands, extending your arms upward to return to the starting position.
Place the bar back on the hooks.

Primary Muscle Groups

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Tricep

Upper region of your tricep.

Equipment

Incline (Adjustable) Bench Without Rack

You can adjust this bench to various angles depending on your goals. If other rackless bench types are unavailable, you might be able to use this one as a substitute. Only substitute for benches you can match the angle of.

Smith Machine

This machine can be used to reduce the amount of stabilizer muscles needed to perform an exercise.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Incline Dumbbell Press

Incline Dumbbell Fly

Smith Machine Incline Bench Press

Smith Machine Bench Press

Alternatives

Exercises that target the same primary muscle groups with different equipment