Smith Machine Incline Bench Press
Table of Contents:
Exercise Information
- Alternative Names: Smith machine incline chest press, incline barbell bench press with a smith machine
- Type: Strength
- Experience Level: Beginner
- Equipment: Smith Machine
- Muscles Targeted: Chest, shoulders, triceps
- Mechanics: Compound
- Average Number of Sets: 3-4 with 8-10 reps each
- Variations:
- Alternative: Incline dumbbell press
The smith machine incline press is a simple variation of the basic version performed with a smith machine. Because of the fixed range of motion, it allows beginners to get used to the movement while performing the exercise with higher weights easily and safely.
Smith Machine Incline Bench Press Exercise Information
- Alternative Names: Smith machine incline chest press, incline barbell bench press with a smith machine
- Type: Strength
- Experience Level: Beginner
- Equipment: Smith Machine
- Muscles Targeted: Chest, shoulders, triceps
- Mechanics: Compound
- Average Number of Sets: 3-4 with 8-10 reps each
- Variations:
- Alternative: Incline dumbbell press
How to do Smith Machine Incline Bench Press
Place a bench (inclined at 30-45 degrees) beneath a smith machine and adjust the height of the bar so that you can easily reach it by extending your arms. Load the bar with the desired weight (about 80-100 lbs) and then lie down on the bench so that your upper chest is in line with the barbell. Hold the barbell with a pronated grip and disengage it from the rack to press it upward until your arms are locked out. Lower the bar slowly until it makes slight contact with the upper chest. After taking a pause, push the weight upward to the initial position.
Tips
- If you are inexperienced in using a smith machine, you can use a spotter to help you lift the weight.
- Make sure that the time taken to bring the barbell down is twice as long as it is to move the weight up.
Alternative Exercise
Incline Dumbbell Press