Smith Machine Incline Bench Press
a.k.a. Smith Machine Incline Chest Press
Differentiation: Mechanics
This variation of an Incline Press is unique. Here is how: you use a Smith Machine. 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 intently focus on each contraction.
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 middle hook.
4) Load plates onto the Smith Bar.
5) Position the incline bench in the middle of the Smith Machine - so that your upper chest is directly under the smith machine bar.
6) Set the incline bench to a 45-degree angle.
7) Lie back on the bench with your back flat against the pad.
8) Place your feet wide apart, feet flat on the floor.
9) Grasp the bar with your hands shoulder-width apart...
10) ...with your palms should facing forward.
11) 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) Then, again lift the bar straight upward,
3) ...until your arms are fully extended.
4) Hold for a count of one second.
5) Then, inhale while slowly lowering the bar
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...
The Smith Machine Bar should fall in line with the very top of your chest.
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.
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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