Smith Machine Incline Bench Press
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The smith machine incline bench press is a machine based movement targeting the chest particularly the upper chest.
Smith machine incline bench press. It is often performed for moderate to high reps such as 8 12 reps per set or more as part of a chest or upper body focused workout. You might not think this is possible but if you follow my advice you wil. But with an angled smith machine depending on which way you orient your body to the bar you can either bench press up from your lower chest and back toward your head or with your body facing the other direction relative to the angled posts up and away from your face. You can worry less about dropping the weights on your chest.
Stop short of touching your chest by an inch or two. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. In this video i will talk about how you can get a big chest using the smith machine. The incline angle places more resistance on the upper chest and shoulders.
Use this rep scheme. You can lift more weight using the smith machine because the weight is counterbalanced and stabilized. The incline smith machine bench press is an upper body strength exercise that targets the chest shoulders and triceps. Position an adjustable incline bench under the smith machine bar.
Sit in position and grasp the bar using a pronated overhand grip that s a little wider than shoulder width. It s considered by some to be the most effective compound movement for a full upper body workout. Keep continuous tension on the muscle. Load the weights on the smith machine.
I want you to pyramid up. 15 12 9 and 6. Use a weight that allows you to complete all reps. Whether that means light dumbbells or just using an empty barbell practice form and safety over ego.
The smith machine mimics a barbell but provides more stability. Secure the safety pins of the smith machine to prevent the bar from being able to drop too low and injure you. Smith machine incline bench press. Set the incline bench to a 30 to 45 degree angle.
How to do the incline chest press. Bench presses are great exercise movements as they seriously work out your triceps shoulders and chest. Smith machine bench press benefits doing what is best for you lastly remember if you have injuries or are unsure about your abilities then go light. Performing the exercise on the smith machine also allows beginners to adapt to the movement pattern.
Use a slight angle of 20 25 degrees. Place a bench that is inclined at 45 degrees under the bar of the smith machine.
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