How to Perform Smith Machine Incline Bench Press
Getting a bigger chest is the dream that many aspiring bodybuilders and new weightlifters chase after. To get that coveted chest, you must work your chest from various angles. One of these angles is an incline. Not only does this build up your chest, but it also emphasizes your upper chest. If you want to try a different take on the traditional incline barbell bench press, then try the Smith machine variation. You will love the results.
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Instructions
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Locate the Smith machine in your gym. This machine looks almost like a squat rack. It will have a barbell attached to two vertical poles; the barbell slides up and down the poles. This helps in two ways: it acts as a spotter so you can hook it and unhook it at various intervals, and it keeps you in the correct range of motion throughout the movement.
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Find an incline bench. If you cannot find one, then use a flat bench that allows you to adjust it to an incline level. Place the bench under the barbell so when you sit in it, your upper chest area is in line with the bar. Add a light weight to the barbell, or leave it with no weights at all. Starting off with no weights or light weights lets you to get used to the movement.
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3
Sit on the bench with your feet placed firmly on the floor. Grasp the barbell slightly outside of shoulder width using an overhand grip--meaning your hands are turned and face away from you. Unhook the bar from the hooks that hold it in place and push upward to the ceiling. Depending on the machine, you might have to roll the bar forward or backward to disengage the bar from the hooks.
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Slowly lower the bar to your upper chest and let it sit on your chest. With your elbows bent and the barbell lying straight across your chest, you are ready to begin the movement. This is your starting position.
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Press the barbell up in a slow and controlled motion until you come to a full extension or lockout of your elbows. When you are at this position, you will feel a tightness and contraction in your chest and triceps muscles. Hold this position for a split second to a second. Slowly return to your starting position and repeat for at least eight more repetitions. Remember to thoroughly warm up and stretch your chest and arms before, during and after this exercise.
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Tips & Warnings
Do not arch your back throughout the movement. If you are, then you should lighten the weight.
