Incline Push-Up On A Smith Bar

Muscles worked

Setup

1. Set the Smith machine bar to a height that matches your strength level (higher is easier, lower is harder) and ensure it is securely locked.
2. Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Step your feet back until your body forms a straight line from your head to your heels, balancing on the balls of your feet.
4. Engage your core and glutes to create a rigid plank position.

How to do it

1. Inhale and slowly lower your chest toward the bar by bending your elbows at a 45-degree angle relative to your torso.
2. Continue lowering until your chest is approximately one inch from the bar, maintaining a controlled 2-second eccentric phase.
3. Exhale as you push through your palms to return to the starting position, focusing on driving your body away from the bar.
4. Pause briefly at the top with arms fully extended but not locked out before beginning the next rep.

Form checklist

• Keep your elbows tucked at a 45-degree angle; do not let them flare out horizontally.
• Maintain a neutral spine—avoid sagging your hips or piking your glutes into the air.
• Keep your neck in a neutral position by looking at the bar rather than your feet.
• Ensure your wrists remain straight and do not roll backward over the bar.

Pro tips

• Imagine trying to bend the bar into a 'U' shape to maximize tension in the pectoral muscles and stabilize the shoulder joint.
• Focus on the mind-muscle connection by squeezing your chest together at the top of the movement for a peak contraction.

Make it harder

• Lower the bar height by one or two notches to increase the percentage of body weight you are lifting.
• Slow down the tempo to a 4-second lowering phase to increase time under tension and improve muscular control.

Frequently asked

What muscles does the incline push-up on a smith bar work?

The incline push-up on a smith bar primarily targets the pectorals, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the incline push-up on a smith bar?

The incline push-up on a smith bar uses smith machine.

Is the incline push-up on a smith bar good for beginners?

The incline push-up on a smith bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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