Bench Press Incline Smith

Start Position
End Position

Starting position:

  1. Lie face-up on an incline bench (angled 45 degrees) with feet flat on the floor on each side of the bench.
  2. Position the bench so that the bar is located above your chest when you are positioned under the bar.
  3. Ensure you have a five-point body contact with the bench. This includes the back of the head, the shoulder blades/upper back, glute region/lower back, and both feet.
  4. Grasp the bar with a closed, pronated grip. Grip should be slightly wider than shoulder width.
  5. Lift the bar off the latches by rotating the bar.
  6. Extend elbows (without locking elbows) and push bar upward.

Downward movement/eccentric phase:

  1. In a controlled fashion, allow the elbows to bend and flare out to your sides while lowering the bar toward your chest.
  2. Lower the bar until the bar reaches your chest or the upper arms have reached the level of your torso.
  3. Maintain the wrists rigid and directly above the elbows throughout the entire movement.
  4. Maintain the five-point body contact throughout the entire movement.

Upward movement/concentric phase:

    1. Extend elbows, pushing the bar upward, returning the bar to starting position (do not lock elbows).
    2. When your set is complete re-rack the bar by rotating the bar to relatch the bar.
    3. Maintain a tense grip on the bar until it is relatched.
Do not lift feet off of the floor or arch back throughout the lift and descent. Do not bounce the bar off of the chest at the bottom of the movement when proceeding to the next repetition/concentric phase. Do not hold your breath. Exhale during the concentric/phase phase and inhale during the eccentric/lowering phase.

 

Exercise Data

  • Primary Muscles: Pectoralis major (upper region)
  • Synergists: Triceps brachii, anterior deltoid, anconeus, coracobrachialis
  • Stabilizers: Wrist flexors and extensors, rotator cuff muscles, abdominal muscles
  • Type: Strength, hypertrophy, muscular endurance
  • Mechanics: Horizontal shoulder adduction and elbow extension
  • Equipment: Smith machine and an incline bench
  • Lever: 1st class lever
  • Level: Beginner to advanced
  • FAQ'S & FACTS ABOUT Bench Press Incline Smith

    An incline Smith machine bench press is a resistance exercise, which involves the primary horizontal shoulder adductor, the pectoralis major. This exercise is performed on a Smith Machine. It is performed lying face up on an incline bench.

    The concentric portion of the lift is horizontal shoulder adduction and elbow extension. The concentric portion involves the lifting of the weight. The eccentric portion is horizontal shoulder abduction and elbow flexion, which involves the descent of the weight.

    The purpose of the incline Smith machine bench press is to strengthen the upper portion of the pectoralis major while promoting hypertrophy (increases in size) of this muscle.