Smith Machine Incline Press

The Smith guide stabilises the bar, letting you focus tension on the upper chest safely.

• Compound
• Machine
• Beginner

How to do it

• Incline bench under the guided bar
• Lower to your upper collarbone with your elbows at about 45°
• Press straight along the rail

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Setting the bench out of line with the rail
• Lowering the bar too far, to your sternum

Muscles worked

Primary

• Chest
• Shoulders

Secondary

• Triceps

Alternatives

• Incline Barbell Press
• Smith Machine Bench Press