The Smith Incline Bench Press is a variation of the traditional incline bench press exercise that utilizes a Smith machine for added stability and control. This exercise primarily targets the upper chest, shoulders, and triceps.
How to perform
To perform the Smith Incline Bench Press, follow these step-by-step instructions:1. Adjust the incline bench on the Smith machine to a 30-45 degree angle.
2. Sit on the bench and grip the barbell with a slightly wider than shoulder-width grip.
3. Unrack the barbell and extend your arms fully, holding the barbell directly above your chest.
4. Lower the barbell towards your chest while keeping your elbows slightly tucked in.
5. Pause briefly when the barbell is just above your chest.
6. Press the barbell back up to the starting position, fully extending your arms.
7. Repeat for the desired number of reps.
Tips:
- Keep your back flat against the bench throughout the movement to prevent any arching.
- Engage your core and glutes to maintain stability during the exercise.
- Control the weight and focus on proper form to maximize the effectiveness of the exercise.
Note: It is important to start with a lighter weight to master the movement before gradually increasing the weight. As with any exercise, it is recommended to consult with a fitness professional before incorporating new exercises into your routine.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.