Smith Machine Incline Reverse-Grip Bench Press
Differentiation: Mechanics
This variation of an Incline Press is unique from other Incline Press exercises. Here is how: you perform this chest press on an incline angle. This angle works your upper chest even more. You also use a Smith Machine for this exercise. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a Barbell Bench Press using a loose Olympic bar). Not focussing on balancing allows you to focus entirely on contracting your chest muscles. Maximizing each contraction increases their strength and definition.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at the lowest possible position for the movement.
3) Position the Smith Bar and swivel hooks at the correct height.
4) Load plates onto the Smith Bar.
5) Set the incline bench to a 45-degree angle.
6) Position the incline bench in the middle of the Smith Machine - so that your chest is directly under the smith machine bar.
7) Lie back on the bench with your back flat against the pad.
8) Place your feet flat on the floor, shoulder-width apart.
9) Grasp the bar with your hands just wider than shoulder-width apart - with your palms facing your head.
10) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you flex your upper pecs while pushing the bar back upwards
3) ...until your arms are fully extended.
4) Once your arms are fully extended, squeeze your pecs and hold for a count of two seconds.
5) Keeping your core muscles tight, exhale as you bend at the elbows and allow the bar to fall down using a controlled movement
6) ...until the bar is slightly above your chest.
7) Repeat reps for a full set.
8) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench's pad while pushing up each rep.
Keep your palms facing your head.
Be sure to constantly squeeze your pecs, as the Smith Machine allows for more focus on contracting the muscle and less worry about technique.
Keep your elbows flared outward.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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