How to Do Smith Machine Incline Bench Press: Muscles Worked & Proper Form

Muscles Worked in the Smith Machine Incline Bench Press

Primary muscles worked:

• Chest
• Front Deltoid

Secondary muscles worked:

• Triceps

How to Smith Machine Incline Bench Press

1. Sit on an inclined bench, pull your shoulderblades together and down, and hold your chest up.
2. Grip the bar slightly wider than shoulder-width apart.
3. Take a breath and hold it, and unrack the bar.
4. Lower the bar with control, until it touches your upper chest.
5. Push the bar up while exhaling.
6. Take another breath in the top position, and repeat for reps.

Commentary

Smith incline bench press differs from incline barbell bench press primarily by its completely straight bar path, instead of a slightly arched one. The exercise also has lower requirements for stabilization and balance, which could make it easier to focus on the muscles trained.

Due to the inclined bench, this exercise emphasizes your upper chest.