Incline Bench Press (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the Smith machine to the appropriate height for your body.
   • Set the bench to an incline position, typically around 30 to 45 degrees.
2. Step 2Position Yourself
   • Sit on the bench with your back flat against it and your feet firmly planted on the ground.
   • Ensure your head, shoulders, and buttocks are in contact with the bench.
3. Step 3Grab the Bar
   • Reach up and grip the bar with your hands slightly wider than shoulder-width apart.
   • Use an overhand grip, ensuring your wrists are straight and aligned with your forearms.
4. Step 4Unrack the Bar
   • Lift the bar off the safety hooks by straightening your arms.
   • Position the bar directly above your chest with your elbows slightly bent.
5. Step 5Lower the Bar
   • Slowly lower the bar towards your upper chest by bending your elbows.
   • Keep your elbows at about a 45-degree angle to your body as you lower the bar.
6. Step 6Press the Bar
   • Push the bar back up to the starting position by extending your arms.
   • Focus on using your chest muscles to drive the bar upward.
7. Step 7Repeat
   • Continue to perform the lift and lower for the desired number of repetitions.
   • Maintain proper form throughout each repetition.
8. Step 8Rack the Bar
   • After completing your reps, carefully guide the bar back onto the safety hooks.
   • Ensure it is securely racked before standing up.