Chest
Incline Smith Machine Press
The Incline Smith Machine Press is a strength exercise in a Smith machine for your chest. Share of the load in the Zulta muscle model: upper chest 29%, mid chest 22% and front delts 20%.
Also known as: smith machine incline press
How to do it
- Place an incline bench at about 30 to 45 degrees under the smith machine so the bar lines up with your upper chest.
- Lie back and grip the bar slightly wider than shoulder-width.
- Twist the bar to unhook it and hold it with straight arms.
- Lower the bar under control to your upper chest.
- Press back up to straight arms, then twist the hooks back on at the end.
Tips
- Check the bench position with an empty bar first so it touches the upper chest.
- Set the safety stops just above chest level.
Common mistakes
- Bench placed so the bar lands on the neck or lower chest.
- Bouncing the bar off the chest.
- Lifting the hips off the seat.
Muscles worked by the Incline Smith Machine Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
30 to 45 degrees shifts work to the clavicular pec and front delt (Rodriguez-Ridao 2020). A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Incline Smith Machine Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
- Smith Machine Incline Close Grip Press
- High Incline Barbell Press
- Low Incline Barbell Press
- Board Press
Similar exercises
Frequently asked questions
What muscles does the Incline Smith Machine Press work?
Mainly the upper chest and mid chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Incline Smith Machine Press good for beginners?
Yes. The Incline Smith Machine Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Incline Smith Machine Press?
For example the Hammer Strength Incline Press, Incline Machine Chest Press and Plate Loaded Incline Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Incline Smith Machine Press harder?
Add weight or reps, or move on to the Smith Machine Incline Close Grip Press and High Incline Barbell Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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