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Smith Machine Incline Pause Bench Press
A compound horizontal press using a Smith machine and incline bench, targeting the upper chest and anterior deltoids. The pause at the bottom enhances starting strength and hypertrophy.
About Exercise
Equipment
Smith Machine, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Accessory Muscles
Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Triceps
7/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Traps
2/10Programming
Typical Rep Range
6-10 reps
Rest Between Sets
90-180 seconds • Use longer rests (2-3 min) for heavier strength sets.
How to Perform
Set the incline bench under the Smith machine so the bar lowers to your upper chest. Lie back, feet flat, and grasp the bar slightly wider than shoulder-width, unrack the bar.
- Lower the bar slowly and under control toward your upper chest.
- Pause for a full second when the bar lightly touches your chest.
- Explode the bar upward until your elbows are fully extended.
- Maintain control as you guide the bar along the fixed path.
- Rack the bar upon completion of the set.
Coaching Tips
Form Cues
- Control the descent
- Pause completely
- Drive through the lockout
- Elbows slightly tucked
Breathing
Inhale deeply as you lower the bar and brace your core; exhale forcefully as you press the bar back up.
Tempo
3-1-1
Range of Motion
Lower the bar until it briefly touches the upper chest or just above the nipple line; press until the elbows are locked out.
Safety
Safety Notes
- Use safety catch stops set just below your planned range of motion.
- Ensure proper collars are applied to secure plates.
Spotting
Not recommended due to the fixed path; rely on the safety stops built into the Smith machine.
Common Mistakes
- Bouncing the bar off the chest.
- Failing to fully lock out the elbows.
- Losing core or foot tension.
- Not pausing long enough.
When to Avoid
- Acute shoulder pain
- Elbow tendonitis
Flexibility Needed
- Sufficient shoulder internal rotation to comfortably grip the bar
Build Up First
- Competency performing standard Smith machine bench press variations
Also known as
Incline Smith Pause Press, Paused Smith Bench, Smith Machine Paused Chest Press
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