- Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. 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.
- As you breathe in, come down slowly until you feel the bar on your upper chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar 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.
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Review: Smith Machine Incline Bench Press
Nov 19, 2011 5:16 AM: It's an alright workout if you don't feel like dealing with the barbell or others are hogging it up.
of people found this review helpful
Review: Smith Machine Incline Bench Press
Sep 12, 2011 7:41 PM: great for just starting out or getting back into lifting.
of people found this review helpful
Review: Smith Machine Incline Bench Press
May 2, 2011 7:51 PM: Using freeweights works much better. Although I prefer a barbell dumbbells work well also.
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Tip: Smith Machine Incline Bench Press
Feb 20, 2011 5:39 PM: alone, yes, the smith
machine is the thing to do be sure to move the bumbers or elice,It is usles, safety first
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Review: Smith Machine Incline Bench Press
Apr 11, 2010 9:41 AM: Allows you to move more weight if you work out alone and really focus on hitting your chest.
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Tip: Smith Machine Incline Bench Press
Feb 7, 2010 11:37 AM: Excellent
of people found this review helpful
Review: Smith Machine Incline Bench Press
Jan 8, 2010 4:26 PM: Awsome!