May 15, 2024 ·

How to Incline Bench Press on Smith Machine: A Step-by-Step Guide

Unlock the potential of your upper chest workouts by mastering how to incline bench Press on a Smith machine. This exercise, when performed correctly, not only strengthens your pectorals but also engages your shoulders and triceps, providing a comprehensive upper-body workout. However, the nuances of setting up and executing the incline bench press on a Smith machine can make a difference in your fitness journey. This article is designed to guide you through each step, ensuring your form is impeccable and your gains are maximized.

To start, it's essential to understand the unique benefits of the Smith machine. Its fixed path of motion provides stability and focus on the muscle being worked, making it ideal for those new to weightlifting or recovering from injury. But to leverage these benefits for your incline bench press, proper setup is crucial. Adjust the bench to an incline position, typically between 30 and 45 degrees, to target the upper chest. Position the bench so that when you lie down, the barbell aligns with your upper chest, slightly above the nipples.

Before adding weight, familiarize yourself with the Smith machine's locking mechanism. This safety feature allows you to lock the barbell in place at any point during your lift, crucial for preventing accidents or injuries if you find yourself unable to return the bar to its starting position. Now, let's walk through the steps of executing the incline bench press on a Smith machine:

Step 1: Setup - Sit on the incline bench placed within the Smith machine. Ensure your feet are flat on the ground, your spine is neutral, and your chest is directly under the bar. Adjust the bar height so it's within reach but not so low that you have to press it up too far to unhook it.
Step 2: Grip - Grasp the barbell slightly wider than shoulder-width apart. This grip width allows for optimal muscle engagement and reduces the risk of shoulder strain.
Step 3: Unracking - Take a deep breath and brace your core. Lift the barbell by straightening your arms, then twist it to unhook from the Smith machine. Position the barbell over your upper chest with your elbows slightly bent.
Step 4: Lowering the Bar - Inhale as you slowly lower the bar to your chest. Keep your wrists straight and elbows angled slightly towards your torso to engage the chest muscles fully. The bar should touch your chest lightly without bouncing.
Step 5: Pressing Up - Exhale as you push the bar upward, extending your arms fully but not locking your elbows. Engage your chest and triceps to drive the movement.
Step 6: Re-racking - After completing your set, secure the bar back in the locked position by rotating it towards you. Always ensure the bar is securely locked before letting go.

Repeating these steps with attention to form and safety can significantly boost your upper chest development. Remember, it's not about the weight you lift but how properly you lift it. Starting with lighter weights to master your form and then gradually increasing weight. Moreover, integrating the incline bench on a Smith machine into a balanced workout routine that includes a variety of exercises for all major muscle groups will yield the best results.

Additionally, don't underestimate the importance of rest and recovery. Your muscles need time to repair and grow stronger, so ensure you're giving your body ample relaxing time between workouts. Pairing your exercise regimen with a balanced diet rich in protein and nutrients will also support muscle growth and overall health.

Embracing the incline bench on a Smith machine can revolutionize your upper body training, leading to noticeable improvements in strength, muscle tone, and confidence. By following the guidelines outlined in this article, you're equipped to perform this exercise safely and effectively, propelling your fitness journey forward. Remember, every rep brings you one step closer to your goals, so approach each session with determination and focus. Here's to achieving the upper chest strength and definition you've been aiming for!

Back to blog

Best sellers

Major Fitness B52 All-In-One Home Gym Smith Machine

5-in-1 strength training system in a single machine Supports free weight and smith machine workouts Premium cable pulley system for functional training Independent dual pulley system for multiple user workouts Heavy-Duty build for safe and steady usage

Regular price: From $1,499.99
Sale price: From $1,499.99
Regular price: ~~$1,499.99~~
Unit price: per

Major Fitness F22 All-In-One Home Gym Power Rack

Ultimate fusion of power and aesthetics Perfect for intermediate to advanced users Ultra-stable structure Dual independent pulley system

Regular price: From $929.99
Sale price: From $929.99
Regular price: ~~$929.99~~
Unit price: per

Major Fitness F35 All-In-One Home Gym Wall-Mount Folding Power Rack

Unique foldable design 4 functional systems integration 7 adjustable folding angles Double pulley system Various practical attachments included

Regular price: From $949.99
Sale price: From $949.99
Regular price: ~~$949.99~~
Unit price: per

Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use! When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.

Regular price: $219.99
Sale price: $219.99
Regular price: ~~$259.99~~
Unit price: per

Major Fitness Rack Mounted Leg Extension

If you want to take your leg workouts to the next level, Major Fitness’s leg extension rack attachment is the perfect addition to your home gym. You can easily affix this leg curl attachment to your Major Fitness power racks and Smith machines to get a powerful quad workout with leg extensions and a range of other exercises too!

Regular price: $389.99
Sale price: $389.99
Regular price: ~~$389.99~~
Unit price: per

Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity：16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE: Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs

Regular price: $316.99
Sale price: $316.99
Regular price
Unit price: per

Major Fitness 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.

Regular price: $119.99
Sale price: $119.99
Regular price: ~~$149.99~~
Unit price: per

Aluminium Pulley & Weight Stack Bundle

Pre-orders for B52 weight stack set will ship on April 10 Every day, you push yourself to make progress and become a better version of yourself. At Major Fitness, we’re here to support that journey with the Aluminum Pulleys & Weight Stacks Bundle – a perfect upgrade to elevate your training experience. What’s New in This Bundle? • Durable Aluminum Pulleys: Enjoy smoother movements, quieter operation, and a sleek, standout look for your Major Fitness all-in-one power racks and Smith machines. • Weight Stack Set: Experience quick, hassle-free weight adjustments, allowing you to focus on your workout without interruptions. Take the next step in your fitness journey with this essential upgrade! Product Features: Aluminum Pulleys for smoother, quieter operation with a sleek design. Weight Stack Set for quick and hassle-free weight adjustments. Each of our racks comes with dedicated aluminum pulleys and weight stacks.

Regular price: From $669.99
Sale price: From $669.99
Regular price: ~~$669.99~~
Unit price: per