Incline Bench Press (Smith Machine)
Complete guide to Incline Bench Press (Smith Machine). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Incline Bench Press (Smith Machine)
Add the appropriate amount of weight and set the bar on a Smith machine at an appropriate height above an incline bench.
Lie back on the bench and plant your feet flat on the floor.
Grab the bar with an overhand grip slightly wider than shoulder-width.
Retract your shoulder blades, engage your abs, and take a breath.
Unrack the bar and lower it toward your upper chest.
Press the bar back up until your arms are fully extended, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |