Smith Machine Incline Bench Press

Smith Machine Incline Bench Press execution

1
Grip the bar at the desired width (see technique).
2
Make sure your forearms and hands are aligned when you have 'twist-unlocked' the bar. The back of your hand should continue in a straight line into your forearm (to prevent wrist injuries). This is your starting position.
3
Lower the weight under control until the bar is just above your chest.
4
Press the bar back up until your arms are almost fully extended.

Smith Machine Incline Bench Press

Active muscles:

Pectoralis major (chest muscle)
Pectoralis minor (depending on execution)
Anterior deltoid (front fibers of the shoulder muscle)
Triceps brachii
Serratus anterior
Coracobrachialis

Stabilizing muscles:

Rotator cuff (stabilizing shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Core muscles

Smith Machine Incline Bench Press setup

Place an incline bench (45 degrees) in the Smith Machine rack with the bar locked at a relatively high position.
Position the bench so that the bar is level with the top of your chest when you are seated.
Set the safety catches high enough that the bar reaches a position just above your chest at its lowest point when you are seated.
Push the bar out to approximately halfway between the point where your arms are extended and find a position where you can 'twist-lock' the bar.
Choose the appropriate weight for the desired number of repetitions and load the plates.
Sit back down on the bench with your chest level with the bar again.

Smith Machine Incline Bench Press technique

The Smith Machine has several features that make it a popular variation of the barbell bench press.

The fixed path of motion and safety catches make the exercise safer, first of all. You cannot become trapped under a heavy barbell or drop a set of dumbbells on someone's feet. This makes it possible to push yourself to the limit without having to leave repetitions in reserve to re-rack the bar.

The fixed path of motion prevents major execution errors but makes a natural path of motion impossible. During a free-weight bench press, the arms move not only upward but also toward the head.

Incline or flat

Many studies have examined the effect of different grips on the bar (narrow versus wide) and the angle of the bench.

Because of the different conditions under which they are conducted, they sometimes show different results. Nevertheless, we can identify a general trend in these studies and point out possible exceptions. The effects of grips and angles below are accepted by most researchers, athletes, and coaches.

An incline bench increases activation of the fibers of the chest muscles that run from the clavicle to the upper arm. The involvement of the fibers of the chest muscles that run from the sternum to the arm is lower. This means you primarily train the upper part of the chest. In terms of surface area, this is approximately one-third of the pectoralis major.

A decline bench increases the involvement of the lower fibers of the chest muscles, while the upper part has to work less intensely. These lower fibers make up approximately two-thirds of the surface area of the chest.

Although this is supported by multiple studies, some studies show different effects.

Wide versus narrow

A narrow grip (shoulder-width and narrower) requires a greater range of motion of the forearm relative to the upper arm. This could mean greater involvement of the triceps and front shoulders. A wider grip instead increases the involvement of the pectoralis major. However, research on experienced powerlifters shows that years of experience can eliminate these usual differences in muscle involvement.