An incline bench press performed on a Smith Machine to target the upper chest and shoulders.
- +Targets upper chest effectively
- +Adjustable incline
- +Smith Machine offers stability and safety
- –Altered natural lifting path
- –Reduced activation of stabilizing muscles
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Shoulders
Front Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bench to 30–45° incline under the Smith bar; set safeties just above chest
- Lie back, feet flat; retract shoulder blades and keep a slight arch
- Grip slightly wider than shoulders, wrists straight, thumbs around bar
- Unrack by rotating wrists; keep forearms vertical under the bar
- Lower to the upper chest/collarbone line, elbows ~45° from torso
- Light pause near chest; press up and slightly back over the shoulders
- Exhale as you press; keep back tight and drive through your feet
- Re-rack by rotating into hooks; start light and use controlled tempo