Intermediate
Incline Smith Machine Bench Press
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Incline Smith Machine Bench Press is a great exercise to help build the pectoral muscles of the chest and great for beginners to be able to control the weights.
Exercise Instructions
-
Step 1
Set the adjustable bench at an angle of 30 to 45 degrees and place it in the blacksmith's machine. Before adding weight, lie down on a bench and lower the bar to your chest. Adjust the bench so that the bar is lowered towards the top of your chest. -
Step 2
Add weight and then lie down on the bench. -
Step 3
Grab the bar with a grip slightly wider than shoulder-width apart and take the weight off the hooks. This is the starting position for the exercise. -
Step 4
Slowly lower the bar until it is about 1 inch from your chest. -
Step 5
Pause and lift the bar again without locking your elbows at the top of the movement.
Muscle Groups
Incline Smith Machine Bench Press targets Delts, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Positioning is important. Be sure to adjust the bench so that the bar is lowered into the correct position on your chest.
- The Smith machine is a good choice for moving heavier weights because you can always block it if you can't complete a rep.
Barbell Bench Press
Intermediate
Incline Pushup
Beginner
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