Smith Incline Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Smith machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.2
- Alternate Names
- Incline Smith Press, Incline Bench Press (Smith)
Visualised Target Muscle Groups
Front
Back
How to: Smith Incline Bench Press
- Set the Smith machine to a suitable height for optimal reach.
- Lie back on an incline bench, ensuring your shoulders are in contact with the bench.
- Grasp the bar with a grip slightly wider than shoulder-width.
- Unrack the bar and lower it towards your upper chest.
- Push the bar back to the starting position, fully extending your arms.
Common Mistakes
- Not controlling the weight during the descent.
- Allowing elbows to flare out excessively.
- Using too much weight, leading to improper form.
Modifications
- Lower the weight to avoid strain.
- Use a wider grip for less shoulder impact.
Tips
- Ensure proper alignment of the bar along your chest to minimize strain.
- Keep feet flat on the ground for stability.
- Control the weight during both the lift and lower phases.
Smith Incline Bench Press Alternatives
Tags
chest
strength
pectoralis major
triceps
deltoid
Smith machine
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