How to do the Smith Machine Incline Bench Press
Set the bench to 30–45 degrees under the Smith bar so it comes down to your upper chest.
Grip the bar slightly wider than your shoulders and unhook it.
Lower the bar under control to just above your chest.
Press until your arms are straight and re-hook the bar when you finish.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Smith Machine Incline Bench Press doesn’t suit your gym or your joints.
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