Smith Machine Incline Bench Press.

Make every rep count.

1. 01

   Set an adjustable bench to about 30–45° and slide it into the Smith machine.

2. 02

   Test the setup first (no weight): lie back, unrack the empty bar, and lower it toward your chest. Adjust the bench so the bar lines up with the upper chest/clavicle area—not your neck or mid-sternum.

3. 03

   Load your plates, then lie back down with your feet planted and shoulder blades pulled back and down.

4. 04

   Grab the bar slightly wider than shoulder-width. Unhook the bar and start with arms extended, keeping a small bend in the elbows.

5. 05

   Lower the bar under control until it’s about 1 inch above your chest (or to a comfortable range without shoulder pain). Keep wrists stacked over elbows.

6. 06

   Pause briefly, then press the bar up smoothly. Stop just short of locking out to keep tension on the chest.

7. 07

   Repeat for your target reps, maintaining control—no bouncing or shrugging.