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Chest ยท Incline push

Smith Machine Incline Press

A compound incline push exercise for the chest and front delts, done with a smith machine and a bench. It also works the triceps.

Smith machineBench Compound Reps and weight Also called: incline smith press, smith incline bench
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Chest and Front delts

Do most of the work.

Secondary

Triceps

Help during each rep.

  • ChestPecsPrimary
  • Front deltsFront of the shouldersPrimary
  • TricepsBack of the upper armSecondary

How to do it

  1. Set the bar and safeties. Set the bar height and the safety stops before you load it, and know how to rack it with a twist.
  2. Shoulder blades back and down, chest up towards the load.
  3. Lower to the upper chest, elbows under the wrists.
  4. Press up in a slight arc over the shoulders.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bench angle too steep. A steep bench turns it into a shoulder press; use the angle the exercise names.
  • Bouncing at the bottom. Lower under control.

Smith machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.