Smith Incline Bench Press
Reps5 times
Calories burned144 kcal
LevelBeginner
Changing duration and load is available in our application
Adjust the height of the barbell so that you can reach the bar with your arms nearly fully extended while lying on the incline. Set the desired weight, lie down on the bench. Make sure your upper chest is in line with the bar. Grab the bar with a slightly wider than shoulder-width grip, unlock the bar and lock it in place with your arms outstretched. This will be your starting position. As you inhale, slowly lower the barbell until the bar touches your upper chest. After a short pause, as you exhale, return the barbell to its original position, tensing the chest muscles. Hold the bar in this position, then lower it again. Remember that going down should take twice as long as going up. Complete the required number of repetitions. Lock the bar in the rack when you finish the exercise. Attention: if you are doing this exercise for the first time, use the help of a partner who will insure you. If this is not possible, use a light weight.
How to perform the exercise
5 times
144 kcal
Control your movement and do not rush.
01
Setup
Adjust the bar height so that, lying on an incline bench, you can reach the bar with almost fully extended arms.
02
Starting position
Set the weight, lie on the bench, with your upper chest in line with the bar.
03
Grip
Grip the bar slightly wider than shoulder width, unrack it and hold it on extended arms.
04
Lowering
Inhale and slowly lower the bar until it touches your upper chest.
05
Press
After a short pause, exhale and return the bar to the starting position, squeezing your chest muscles.
06
Tempo
The lowering phase takes twice as long as the press. Rack the bar at the end.
Variants
Beginner
Use light weight and a spotter for your first performance.
Middle
Work with moderate weight while controlling the bar path.
Professional
Increase weight and keep a slow lowering phase and stable shoulder blades.
Which muscles are working
Upper chest and arms
Benefits of the exercise
Strength
Builds upper chest strength.
Balance
Improves control along a fixed path.
Simply
Suitable for learning the incline press.
Contraindications
Acute pain in the chest, shoulders or back.
Recent injuries to the shoulder, chest or wrists.
Medical prohibition of strength training.
Recommendations
Height
Check the bar height before your set.
Shoulder blades
Pull your shoulder blades together and keep them stable.
Spotter
Use a spotter for your first performance.
