Are you struggling to make progress with your smith incline bench press? Many people experience frustration when they hit a plateau with this exercise. It’s a common problem that can occur for a number of reasons, such as incorrect form, lack of variety in your workout routine, or insufficient recovery time between workouts. You’re not alone! The good news is, with some adjustments to your technique and training regimen, you can break through your plateau and achieve new personal records. In this post, we’ll provide tips for mastering the smith incline bench press and taking your upper body strength to the next level.
Smith Machine Incline Bench Press Summary
- Primary Muscles: Pectoralis Major – Clavicular
- Secondary Muscles: Deltoid – Anterior, Triceps Brachii
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Smith Machine Incline Bench Press Instructions
- Set the Smith Machine to the desired incline.
- Select the appropriate weight.
- Lie flat on the bench with your feet planted firmly on the floor.
- Grip the barbell with both hands slightly wider than shoulder width.
- Unhook the safety catches and slowly lower the barbell towards your chest.
- Inhale as you lower the barbell and keep your elbows close to your body.
- Push the barbell back up to the starting position, exhaling as you do so.
- Repeat for desired number of repetitions.
Video Tutorial
Smith Machine Incline Bench Press Muscles
Target (Agonist)
- Pectoralis Major – Clavicular
Synergists
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- None
Antagonist Stabilizers
- None
Benefits of Smith Machine Incline Bench Press
The Smith Machine Incline Bench Press is a great exercise for targeting the upper pecs, specifically the Pectoralis Major – Clavicular. This exercise helps to build and strengthen this important muscle group which is essential for maintaining good posture and upper body strength. It also helps to improve overall core stability and balance. By doing this exercise regularly, you can expect to see an increase in strength and definition of your upper chest muscles, as well as improved muscular endurance.
Tips for Performing Smith Machine Incline Bench Press
If you’re looking for an effective way to get fit and strengthen your chest, then the Smith Machine Incline Bench Press is a great exercise to try. Not only does it target your upper chest muscles, but it also helps strengthen your core and shoulders. To maximize the benefits of this exercise, follow these tips to make sure you’re doing it correctly.
- Use a full range of motion- When performing the Smith Machine Incline Bench Press, it is important to ensure that you are using a full range of motion. This means pushing the bar all the way to your chest and then fully extending your arms as you push the bar away. This will ensure you are engaging the targeted muscles and getting the most out of your workout.
- Maintain a tight core- Maintaining a tight core throughout the exercise is essential in order to maintain proper form and protect your back from injury. Make sure to keep your abs engaged and avoid arching your back as you press the bar away from your chest.
- Don’t rush the movement- The Smith Machine Incline Bench Press is a controlled exercise, so it is important to move slowly and with purpose throughout the movement. Don’t rush the exercise, and instead focus on taking your time and executing each rep with perfect form in order to get the most out of your workout.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to be aware of some of the common mistakes people make when performing the Smith Machine Incline Bench Press in order to avoid injury and get the best results from your workout. By avoiding these mistakes, you can ensure that you get the most out of your exercise and reach your fitness goals safely.
- Not using proper form: Proper form when performing the Smith Machine Incline Bench Press includes keeping your feet flat on the ground, keeping your back flat on the bench, and keeping your elbows tucked in close to your sides. Incorrect form can cause injury.
- Not setting the bar height properly: Setting the bar too low or too high can cause strain on the shoulders and cause you to lose balance while performing the exercise. Make sure to adjust the bar to a comfortable height before beginning.
- Not using a spotter: Using a spotter can help ensure safety while performing the Smith Machine Incline Bench Press, as well as provide assistance in adjusting the weight and spotting if necessary. Not using a spotter can increase the risk of injury.
Find More Machine Exercises Here
Variations and Complementary Exercises
When it comes to training the chest muscles, the Smith Machine Incline Bench Press is an excellent exercise. However, if you are looking to mix up your routine and add some variation, there are a number of other exercises that can help you target similar muscles. Here are some variations, complementary, or alternative exercises that you may want to try:
Barbell Incline Bench Press
The Barbell Incline Bench Press is a great complementary or alternative exercise to the Smith Machine Incline Bench Press. This exercise works the same muscles as the Smith Machine Incline Bench Press but with the added benefit of having to use your stabilizing muscles to maintain your balance and control the barbell. This helps to develop greater muscle strength and stability, while also allowing you to lift more weight. Additionally, the Barbell Incline Bench Press allows for greater range of motion than the Smith Machine Incline Bench Press, which can help you to target more muscles and improve your overall fitness.
Barbell Incline Wide Reverse Grip Bench Press
The Barbell Incline Wide Reverse Grip Bench Press is a great exercise for targeting the chest muscles and is an excellent alternative or complementary exercise to the Smith Machine Incline Bench Press. This exercise focuses on the upper chest, specifically targeting the sternal head of the pectoralis major. The wide reverse grip allows for a greater range of motion and helps to activate more muscle fibers, leading to more effective results. It can also be used as a substitute for the Smith Machine Incline Bench Press, as it provides similar benefits but with a different variation on the exercise.
Barbell Bench Press
The Barbell Bench Press is a great alternative or complementary exercise for the Smith Machine Incline Bench Press. This exercise targets the same muscle groups as the Smith Machine Incline Bench Press but requires you to use your own bodyweight and balance as you lower and press the barbell. The Barbell Bench Press also allows for greater range of motion than the Smith Machine, which allows for a more effective workout. The Barbell Bench Press is an excellent way to increase strength and size in the chest, shoulders, and triceps.
Check Out These Top Machine Exercises
Incline Dumbbell Palm In Press
The Incline Dumbbell Palm In Press is an excellent alternative or complementary exercise for the Smith Machine Incline Bench Press. This exercise works the same muscles, but in a slightly different way as it requires more stabilization from the body. It is a great way to target the chest and shoulders while also engaging the triceps and core muscles. It is an effective way to add variety to your routine and challenge your body in new ways.
Incline Dumbbell Bench Press
The Incline Dumbbell Bench Press is a great alternative or complementary exercise to the Smith Machine Incline Bench Press. This exercise works the same muscles but in a slightly different way. It allows you to use a more natural movement pattern, as the dumbbells can move independently of each other and require more stabilization from your core and shoulders. The Incline Dumbbell Bench Press also allows for a greater range of motion compared to the Smith Machine Incline Bench Press, which can help to increase muscle activation and development.
Incline Dumbbell Hammer Press
The Incline Dumbbell Hammer Press is a great complementary or alternative exercise to the Smith Machine Incline Bench Press. It targets the same muscles as the Smith Machine Incline Bench Press, but in a different way. The Hammer Press requires a more explosive movement and can increase the range of motion. The exercise also works the core muscles more than the Smith Machine Incline Bench Press, which helps increase overall stability and balance. It is an excellent exercise for building overall upper body strength.
Find More Chest Exercises Here
Opposing Complementary Exercises
To maximize the effects of the Smith Machine Incline Bench Press, it is important to incorporate exercises that work opposing muscle groups. This will help to create balance in your body, as well as help to prevent injury. Below are a few examples of exercises that can be used to complement the Smith Machine Incline Bench Press.
Incline Dumbbell Rear Deltoid Row
The Incline Dumbbell Rear Deltoid Row is a great complement to the Smith Machine Incline Bench Press. This exercise targets the rear deltoids and helps to create an overall balanced shoulder workout. The rear deltoids are an opposing muscle group to the chest and serve to counterbalance the pressing movements of the Smith Machine Incline Bench Press. The Incline Dumbbell Rear Deltoid Row also helps to increase strength and stability in the shoulder joint, which can help reduce the risk of injury from other exercises.
Barbell Bent Over Row
The Barbell Bent Over Row is an excellent exercise to pair with the Smith Machine Incline Bench Press as it uses the opposing muscle group. This exercise targets the back and posterior shoulder muscles while the Smith Machine Incline Bench Press focuses on the chest and anterior shoulder muscles. By working both the anterior and posterior muscles together, you can ensure that you build a strong, balanced physique. Additionally, the Barbell Bent Over Row can also help improve posture and reduce the risk of injury.
Barbell Rear Delt Raise
The Barbell Rear Delt Raise is a great complement to the Smith Machine Incline Bench Press. This exercise targets the rear deltoids, which are the opposing muscle group to the chest and front delts used in the bench press. The barbell rear delt raise can help strengthen and balance the shoulder muscles, preventing injury and improving overall performance. By engaging both the front and rear delts, the barbell rear delt raise can help increase stability, control, and power during the Smith Machine Incline Bench Press.
Get Your Chest Pumping with Smith Incline Bench Press
If you’re looking to target your upper chest muscles, the Smith incline bench press is a great exercise to add to your routine. This exercise is performed on a weightlifting machine with an adjustable incline bench. By adjusting the bench angle, you can target different areas of your chest muscles. The Smith machine helps to keep the barbell on a fixed path, which can be helpful for those who are new to weightlifting. This exercise is great for building strength and size in your chest muscles. As with any exercise, it’s important to use proper form and gradually increase the weight to avoid injury.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Machine Exercises
