How to perform Smith Machine Incline Bench Press with proper form

Setup

1. Position the Bench: Set an adjustable bench to a 30-45 degree incline and place it under the Smith machine bar.
2. Load the Bar: Add desired weights to the barbell in the Smith machine.

Starting Position

1. Lie Back: Sit on the bench with your back against it and feet flat on the floor.
2. Grip the Bar: Grasp the bar with a slightly wider than shoulder-width grip. Your palms should face away from you.

Execution

1. Unrack the Bar: Lift the bar off the hooks and position it over your chest.
2. Lower the Bar: Inhale as you lower the bar to your upper chest, keeping your elbows at about a 45-degree angle from your body.
3. Press Up: Exhale as you push the bar back to the starting position, extending your arms fully while keeping a slight bend in your elbows.

Key Points

• Maintain a straight wrist and avoid flaring elbows excessively.
• Keep your shoulder blades retracted and pressed against the bench.
• Ensure your feet remain flat on the ground throughout the movement.
• Control both the lowering and pressing phases for safety and effectiveness.