Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Incline Smith Machine Bench Press Instructions

  1. Set an adjustable bench to an angle of around 30 to 45 degrees and place it in the smith machine.
  2. Before you add the weight, lay on the bench and lower the bar to your chest. Adjust the position of the bench so the bar is lowered to the upper part of your chest.
  3. Add the weight, and then lay back down on the bench.
  4. Grip the bar with a slightly wider than shoulder width grip, and take the weight off the hooks. This is the starting position for the exercise.
  5. Slowly lower the bar down until it's about 1 inch off your chest.
  6. Pause, the raise the bar back up without locking your elbows at the top of the movement.
  7. Repeat this movement for desired reps.

​Smith Machine Bench Press Tips:

  1. Position is important. Make sure you adjust the position of the bench so that the bar lowers to the right position on your chest. 
  2. The smith machine is a good option to move some heavier weights because you can always lock it out if you can't complete the rep.
  3. The smith machine is a valid and safe option if a spotter is not available. 
8 Comments
bernice
Posted on: Fri, 10/10/2014 - 10:41

Hi, am a 29 year old female with three kids. Is this workout also good for a female trying to get breast lift. Am worried about working my arms too much, I still want to look soft (if you know what I mean. lol)

Dean
Posted on: Thu, 10/31/2013 - 23:07

What is a substitute if you do not have any machinery?

genius
Posted on: Tue, 01/07/2014 - 20:11

you choose a different exercise. duh.

Nqobani
Posted on: Tue, 09/17/2013 - 04:13

what ratio does one have to use in contrast to the body weight to that of the barbell

Jotish
Posted on: Sun, 10/21/2012 - 06:40

takes 3 seconds to lower the weights, pause for 1 second (1 inch to chest) and 3 seconds to push back to starting position

Anthony
Posted on: Tue, 09/11/2012 - 15:16

what does 3 1 3 timing mean?

Pete mansfield
Posted on: Tue, 10/27/2015 - 08:00

Thats what confuses me i think the rep range is up to yourself i go with a 12-12-10 or 12-10-8 as long as their in those ranges

Jsal
Posted on: Mon, 05/23/2016 - 13:15

A 3-1-3 timing means you are taking 3 seconds to lower the bar, 1 second to hold it and 3 more seconds to move the weight back up. A 2-1 timing would be 2 seconds to lower and immediately exploding the weight up.

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