Smith Machine Incline Press

Smith Machine Incline Press trains 3 of the 18 muscle groups Full Coverage tracks: Chest 85%, Front delts 50%, Triceps 45%.

Backbone movement Level: Beginner Smith machine Bench Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Smith Machine Incline Press - Start position — Start position

Smith Machine Incline Press - Finish position — Finish position

How to do it

Set an incline bench at 30-45 degrees inside a Smith machine.
Lie back and grip the bar slightly wider than shoulder-width.
Unrack and lower the bar to your upper chest.
Pause briefly at the bottom.
Press the bar back up until your arms are extended.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Barbell Bench Press, it loads Chest 15 points lower, Front delts 10 points higher, Triceps 5 points lower. It needs Smith machine + Bench where the other uses Barbell + Bench. Compared with the Dumbbell Flys, it loads Triceps 45 points higher, Front delts 35 points higher, Chest 5 points lower. It needs Smith machine + Bench where the other uses Dumbbells + Bench.