Which muscles does the incline bench press (smith machine) work?

The incline bench press (smith machine) mainly works your chest. It also involves your front delts and triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the incline bench press (smith machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Incline Bench Press (Smith Machine): how to do it and muscles worked

The incline bench press (smith machine) mainly works your chest, with help from your front delts and triceps. You need a Smith machine.

Muscles worked

Main

Chest

Helping

How to do the incline bench press (smith machine)

1
Set the bench to about 30 degrees and slide it so the bar lands at your upper chest. Lie back with feet planted and shoulder blades pinched, gripping just wider than shoulders.
2
Twist the bar off the hooks, lower it to your upper chest, and press straight up until your arms are straight. Rotate the bar to rehook when finished.
3
Lower for two seconds and breathe out as you press. Set the safety stops just below your lowest rep before loading plates.

Form tip: Keep your wrists over your elbows and do not push your head forward; the fixed bar path will not correct a bad position.

Common questions

Which muscles does the incline bench press (smith machine) work?: The incline bench press (smith machine) mainly works your chest. It also involves your front delts and triceps.
What equipment do I need for the incline bench press (smith machine)?: You need a Smith machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the incline bench press (smith machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.