Smith machine incline press

Name: Smith machine incline press exercise demonstration
Uploaded: 2026-09-13
Duration: PT6.57S
Description: The Smith machine incline press is an incline chest press performed on fixed rails. It trains the pectoralis major, with the front deltoids and triceps assisting, while the bench position must place the upper chest under the bar's set path.

Also called Smith incline press, incline Smith press, Smith machine incline bench press.

What is a smith machine incline press?

The Smith machine incline press is an incline chest press performed on fixed rails. It trains the pectoralis major, with the front deltoids and triceps assisting, while the bench position must place the upper chest under the bar's set path.

Anatomical illustration of a man pressing a Smith machine bar on an incline bench, with the chest and front shoulders highlighted.

How do you perform a smith machine incline press?

Set up

Set an adjustable bench to a moderate incline inside the Smith machine, then test the empty bar path over your upper chest before adding weight.
Lie with your head, upper back and glutes on the pad, plant your feet and take an overhand grip slightly wider than shoulder width.

Execution

Unhook the bar, lower it under control toward your upper chest and keep your forearms close to vertical from the side.
Stop at a comfortable depth without your shoulders rolling forward or your body moving on the bench.
Press the bar up along the rails until your elbows are straight, then secure it on the hooks after the final rep.

Common mistakes

Placing the bench by guesswork
The rails fix the bar path. Test the empty bar first so it reaches the upper chest without forcing the shoulders or forearms into an awkward position.
Letting the shoulders roll forward
Losing upper-back contact changes the bottom position. End the descent while the shoulders remain set on the bench.
Leaving the bar between hooks
The Smith machine still needs a secure finish. Rotate the bar fully into the catches and check that both sides engage.

Where it fits in a session

Use it as a main incline press or after a free-weight chest press when a fixed path is useful.

Record the bench angle and its position under the rails; either change can alter the touch point even when the load is unchanged.

Muscles worked

Front

Back

Primary

Secondary

Schematic surface view. Some muscles are partly visible or not shown.

The pectoralis major produces the chest press, while the anterior deltoid assists at the shoulder and the triceps straighten the elbows.

Variations

Incline barbell bench pressUses a free bar whose path can arc instead of following fixed rails.
Incline dumbbell pressLets each hand travel independently.
Incline machine pressUses a guided lever and machine seat rather than a Smith bar and separate bench.

Related tools

Frequently asked questions

What muscles does the Smith machine incline press work?

It trains the pectoralis major, with the anterior deltoid and triceps assisting.

Where should the bar touch?

Set the bench so the fixed path reaches your upper chest while your forearms stay close to vertical and your shoulders remain comfortable.

What angle should the bench use?

Start with a moderate incline. The exact angle matters less than keeping the upper chest under the rails and maintaining a comfortable pressing position.

Is it the same as an incline barbell bench press?

No. The Smith bar follows fixed rails, while a free bar can move through a slightly curved path and requires more balancing.

Sources

Solari F, Burns B. Anatomy, Thorax, Pectoralis Major. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK525991/
Elzanie A, Varacallo MA. Anatomy, Shoulder and Upper Limb, Deltoid Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK537056/
Tiwana MS, Sinkler MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Triceps Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK536996/