Chest
Incline Smith Press
A stable, high-tension movement designed to maximize hypertrophy in the upper pectorals and shoulders.
How to perform.
Follow the sequence — setup is half the lift.
Position an incline bench set to a 30 to 45-degree angle in the center of the Smith machine rack.
Lie back on the bench and adjust its position so that the bar aligns with your upper chest, just below the collarbones.
Grip the bar with hands slightly wider than shoulder-width apart and unhook the weight from the safety notches.
Lower the bar slowly under control until it sits an inch above your chest or makes light contact.
Press the bar upward forcefully until your arms are extended, ensuring you do not lock your elbows at the top.
Maintain a slight arch in your lower back and keep your shoulder blades retracted throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Setting the bench angle too high, which shifts the tension from the chest to the shoulders
- Bouncing the bar off the chest to create momentum
- Flaring your elbows out at a 90-degree angle, which increases stress on the rotator cuffs
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.