Smith Machine Incline Bench Press

• The Smith Machine incline bench press is an ideal movement for targeting the chest, particularly the upper chest.
• It is designed to replicate the motion of a barbell press, but with added security, allowing you to concentrate on your form and really focus on the muscle group being trained.
• It is a versatile exercise that can be used for both strength building and muscle endurance.
• We suggest using weights that allow for 8-12 reps per set or more as part of a chest or upper-body workout to help build a stronger and more defined upper chest.
• It adds size and strength to both the chest and triceps.
• Many lifters notice that the Smith Machine incline bench press is more effective in targeting the chest and less in the shoulders than the traditional bench press.
• The bar moves on a track, making it easier to control.

1. Place an incline bench underneath the smith machine.
2. Adjust the barbell to a height that you can reach when lying down and your arms are almost fully extended.
3. Lie down on the incline bench and align your upper chest with the barbell.
4. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
5. Breathe in and slowly lower the barbell until you feel it on your upper chest.
6. Pause for a second, then breathe out and push the barbell back to the starting position using your chest muscles. Lock your arms in the contracted position and hold for a second.
7. Slowly lower the barbell again, taking at least twice as long to go down than to come up.
8. Repeat the movement for the prescribed amount of repetitions.
9. When you are done, place the barbell back in the rack.

Caution: If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no spotter is available, then be conservative with the amount of weight used.

Same as the Barbell Incline Bench Press but with a Smith Machine.

1. Adjust the height of the barbell on the Smith machine so that it is at a level that allows you to reach it comfortably when lying down on the incline bench.
2. Lie down on the incline bench and make sure that your upper chest is aligned with the barbell.
3. Grab the barbell with a pronated grip (palms facing forward) that is wider than shoulder width.
4. Unlock the bar from the rack and hold it straight over you with your arms locked. This is your starting position.
5. Breathe in and slowly lower the barbell down until you feel it touching your upper chest.
6. Pause for a second, then exhale and push the barbell back up to the starting position using your chest muscles.
7. Lock your arms in the contracted position, hold for a second, and then slowly lower the barbell again. Remember, it should take longer to lower the barbell than to push it up.
8. Repeat the movement for the prescribed number of repetitions.
9. After completing the set, carefully place the barbell back in the rack.
10. If you are new to this exercise or if you don't have a spotter, it is recommended to start with lighter weights and gradually increase the load as you become more comfortable and confident with the movement.
11. The Smith machine incline bench press is a

1. Ensure that the incline bench is properly positioned underneath the smith machine and that the barbell is set at a suitable height for your reach.
2. Before starting the exercise, lie down on the incline bench and align your upper chest with the barbell.
3. Use a pronated grip (palms facing forward) that is wider than shoulder width to hold the barbell with your arms locked in a straight position. This will be your starting position.
4. As you lower the barbell, take a slow and controlled descent until you feel it touching your upper chest.
5. Pause for a second at the bottom position, then exhale as you push the barbell back up to the starting position using your chest muscles.
6. Lock your arms in the contracted position for a second before repeating the movement.
7. Make sure to take twice as long to lower the barbell as you do to raise it, maintaining control throughout the exercise.
8. Complete the prescribed number of repetitions for each set.
9. When you finish the exercise, carefully place the barbell back in the rack.
10. If you are new to this exercise, it is recommended to have a spotter present to assist you, especially if you are lifting heavy weights. If a spotter is not available, start with a conservative amount of weight.
11. For more detailed instructions, refer