Chest · Compound

Smith Machine Incline Press

A stable incline press that targets the upper chest with minimal balance demand.

MAIN MUSCLE
Upper chest
ALSO WORKS
Front delts, Triceps
EQUIPMENT
Smith machine, Incline bench
LEVEL
Beginner
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set an incline bench at 30 degrees so the bar meets your upper chest.

  2. Grip slightly wider than shoulders and unhook the bar.

  3. Lower to the upper chest below the collarbones.

  4. Press up to full extension without locking hard.

COMMON MISTAKES

  • Flaring elbows to 90 degrees; tuck them to roughly 45-70 degrees from the torso.
  • Losing shoulder-blade retraction; pin the blades back and down before the first rep.
  • Bouncing the weight; control the descent and pause lightly at the bottom.

TIPS

  • Drive your feet into the floor and push yourself away from the weight.

QUESTIONS

Which muscles does Smith Machine Incline Press work?

The main muscle is Upper chest. It also works Front delts, Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Smith Machine Incline Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Smith Machine Incline Press?

These train the same muscles: Incline Barbell Bench Press, Incline Dumbbell Press, Machine Chest Press.