Smith Machine Incline Bench Press

What is Smith Machine Incline Bench Press? The Smith machine incline bench press is a variation of the traditional incline bench press that utilizes a Smith machine for added stability and control during the exercise. This exercise primarily targets the upper chest muscles but also engages the shoulders and triceps.

Tutorial

1. Adjust the bench on the Smith machine to a 30-45 degree incline.
2. Lie on the bench with your feet flat on the floor and your back flat against the bench.
3. Grip the barbell with a slightly wider than shoulder-width grip and unrack the barbell.
4. Lower the barbell towards your upper chest while keeping your elbows slightly tucked in.
5. Press the barbell back up to the starting position, fully extending your arms.

Common Mistakes

• Arching the back excessively - Flaring the elbows out too wide - Using too much weight, sacrificing form - Bouncing the bar off the chest - Not fully extending the arms at the top of the movement

Tips for Better Results

• Focus on controlled movements throughout the exercise - Keep your core engaged and back flat against the bench - Use a weight that allows you to perform the exercise with proper form - Incorporate a full range of motion, lowering the barbell towards the upper chest and fully extending the arms at the top - Adjust the bench angle to target different areas of the chest

Muscles Worked

• Primary Muscles: Upper chest (pectoralis major), front deltoids (anterior deltoids) - Secondary Muscles: Triceps brachii, serratus anterior