Incline Smith Machine Bench Press
Set an incline bench at about 30-45 degrees under the Smith bar. Keep your shoulder blades back, lower the bar to the upper chest with elbows around 45 degrees, then press up in the machine's fixed path. Keep the torso tight and wrists stacked over the bar throughout.
Muscles worked
Primary
Secondary
Equipment
Smith machineBench
How to do it
- Lie on the incline bench with feet planted and eyes under the bar.
- Pull your scapulae down and back and keep the ribs controlled.
- Start with the Smith bar over the upper chest, wrists stacked over elbows.
- Lower the Smith bar under control with elbows about 45 degrees from your ribs.
- Press back up until the elbows reach a strong lockout.
- Keep the shoulders pinned to the bench through the whole rep.
Watch for
- Wrists bending back under the load.
- Elbows flaring straight out from the shoulders.
- Hips lifting off the bench to finish the press.
Breathing
Inhale and brace before lowering, exhale through the press.
Tip
Stop the descent where you can keep the shoulders stable and the forearms vertical.
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