Smith Incline Bench Press

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.