Incline smith press
Primary muscles: Chest. Assisting muscles: Shoulders, Triceps.
How to do it
- Set an incline bench under the Smith machine, with your upper chest lined up under the bar.
- Grab the bar with an overhand grip, wider than shoulder width, unrack it and hold it extended above you — the starting position.
- Breathe in and lower the bar under control until you feel it touch your upper chest.
- Breathe out and press the bar back up, squeeze your chest at the top and hold for a second.
- Repeat the movement.
- Rack the bar at the end.
Key to the execution: Line up the bench so that the bar comes down exactly on your upper chest.
Common mistakes
- Lining the bench up wrong, so the bar lands on your neck instead of your chest.
- Lowering too fast and out of control.
- Not racking the bar in the safety catch at the end of the set.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.