This Incline Smith Machine Press Video Is Going VIRAL For All The WRONG Reasons!
Can you spot what is wrong with this incline smith machine press form? If you're like most lifters, you might be making a super common mistake that's preventing you from maximizing your chest gains. Here's a super common mistake lots of lifters have on incline smith machine press — especially when they transition from barbell incline bench. Can you spot what's wrong?
The 45-Degree Angle Rule
One of the most critical aspects of proper incline smith machine press form is getting the bench angle correct. Going steeper than 45° turns it into more of a shoulder press rather than targeting your upper chest effectively. This is a fundamental principle that many gym-goers overlook, and it's often the reason why their incline press isn't delivering the results they expect.
The optimal angle for an incline bench press falls between 30-45 degrees, with 30-35 degrees being ideal for most people. When the angle exceeds 45 degrees, you shift the emphasis away from your upper pectorals and onto your anterior deltoids (front shoulders). This might seem like a minor detail, but it significantly impacts which muscle groups are doing the majority of the work.
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Common Mistakes in Incline Smith Machine Press
Here is a video showing the wrong and the right way to do incline smith bench press.⤵️ follow @kamalc32 for more fitness content. The viral video that's circulating shows multiple form errors that are all too common in gyms worldwide. Let's break down what most people get wrong:
Incorrect bench angle is the primary issue. Many lifters set their bench at 60-75 degrees, thinking they're targeting their upper chest more effectively. In reality, they're just performing a modified shoulder press that doesn't optimally engage the pectoralis major.
Foot placement and body positioning also play crucial roles. When using a smith machine, some lifters don't adjust their setup from what they'd use with free weights. The fixed bar path of a smith machine requires slight modifications to your positioning to ensure proper muscle engagement.
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Grip width and bar path are other areas where mistakes commonly occur. The smith machine's fixed trajectory means you need to position yourself correctly relative to the bar's movement path, rather than expecting the bar to move freely around your body.
The Benefits of Proper Incline Smith Machine Press
The smith machine incline bench press can be a great chest exercise if you take the time to properly set the bench perfectly. The exercise is incredibly stable while not limiting on the ROM (range of motion) unlike some machine chest presses. This stability factor is one of the primary advantages of using a smith machine for your incline press.
With the guide rails, it takes less balance and coordination compared to free weights. This reduced stability requirement means you can focus more on muscle contraction and less on keeping the weight stable. For beginners or those recovering from injuries, this can be particularly beneficial.
At the same time, a smith machine is more like free weights than other machines. So you get the benefits of both free weights and machines. You maintain the ability to control the movement pattern while benefiting from the added stability. This hybrid nature makes the smith machine incline press an excellent choice for various training goals.
Setting Up Your Smith Machine Incline Press
Luckily, this doesn't have to take 5 mins if you take the pointers mentioned. Here's how to set up your incline smith machine press correctly:
Bench Angle: Set your bench between 30-35 degrees. Use a protractor app on your phone if your bench doesn't have clear angle markings. This angle ensures optimal upper chest activation while minimizing shoulder dominance.
Bar Position: The bar position of an incline smith machine bench press is going to be different from a barbell one. With the fixed bar path, you need to position yourself so the bar travels in a natural arc relative to your chest. Your eyes should be directly under the bar when unracked.
Foot Placement: Plant your feet firmly on the ground, slightly wider than shoulder-width apart. Your feet should be positioned to provide a stable base without causing your back to arch excessively off the bench.
Hand Placement: Your grip should be slightly wider than shoulder-width. Too wide can stress your shoulders, while too narrow reduces chest activation. Find a grip width that allows your forearms to remain perpendicular to the floor throughout the movement.
Proper Execution Technique
Watch till the end, share your thoughts. The execution of your incline smith machine press is just as important as the setup. Here's the correct technique for maximum results:
Starting Position: Unrack the bar and hold it directly above your upper chest with arms fully extended. Your shoulder blades should be retracted and pressed into the bench.
The Descent: Lower the bar under control to your upper chest (around collarbone level). The fixed path means you need to consciously control the eccentric (lowering) phase to maximize muscle tension.
The Press: Drive the bar upward along the fixed path, focusing on squeezing your chest muscles throughout the movement. The bar should travel in a slight arc, moving slightly backward as it ascends.
Range of Motion: Lower the bar until you feel a comfortable stretch in your chest, but don't let it bounce off your chest. Press through your full range of motion without locking out your elbows completely at the top.
Why the Incline Press Deserves Your Attention
Yep, the flat bench press is a great exercise. But here's why the incline bench press is also great...and even greater for some lifters. The incline press specifically targets the clavicular head of the pectoralis major (upper chest), which is often underdeveloped in lifters who only perform flat bench press.
For aesthetic purposes, developing your upper chest creates a more complete, fuller-looking chest. Functionally, strong upper chest muscles contribute to better shoulder health and improved performance in overhead movements. The incline press also places less stress on your shoulder joints compared to flat bench press for many individuals.
Smith Machine vs. Free Weights: Finding the Balance
Think twice next time you turn your nose up at the smith machine. Here's how to do the smith machine bench press for some unexpected gains. While purists might dismiss the smith machine as inferior to free weights, there are legitimate benefits to incorporating it into your training.
The smith machine eliminates the need for a spotter, making it safer for solo training sessions. It also allows you to train closer to failure without the same safety concerns as free weights. Additionally, the fixed path can help you focus on the mind-muscle connection by removing the need to stabilize the weight.
However, free weights should still form the foundation of your training. The smith machine works best as a complementary tool rather than a complete replacement for barbell or dumbbell pressing. Consider using smith machine incline press as an accessory movement after your main free weight pressing exercises.
Advanced Tips for Smith Machine Incline Press
Mastering the incline barbell bench press can be an excellent tool for upper body strength and developing a full chest. Here are some advanced tips to maximize your smith machine incline press:
Tempo Training: Slow down your eccentric phase to 3-4 seconds and pause briefly at the bottom. This increases time under tension and can lead to greater muscle growth.
Partial Reps: After completing full-range repetitions, perform partial reps in the stretched position to fully exhaust the muscle fibers.
Pause Reps: Briefly pause at the bottom of each rep to eliminate momentum and increase muscle activation.
Drop Sets: Perform your set to failure, then quickly reduce the weight and continue for additional repetitions. The smith machine makes weight changes faster and easier than with barbells.
The Smith Machine Controversy
The smith machine may have its critics, but with these expert tips on proper use, you can learn how to use it for real gains. Critics argue that the fixed bar path doesn't allow for natural movement patterns and can create muscle imbalances. While there's some truth to these concerns, the smith machine remains a valuable tool when used appropriately.
The key is understanding when and how to use it. For beginners learning proper pressing mechanics, the smith machine provides a controlled environment to develop technique. For advanced lifters, it offers a way to overload muscles with heavy weights while reducing the need for a spotter.
Safety Considerations
Detailed instructions on how to perform the smith machine incline bench press should always include safety considerations. While the smith machine is generally safer than free weights, proper precautions are still necessary:
Safety Stops: Always set the safety catches at an appropriate height. They should be low enough to allow full range of motion but high enough to catch the weight if you fail.
Proper Warm-up: Warm up thoroughly with lighter weights before progressing to your working sets. The fixed bar path can feel different from what you're used to with free weights.
Joint Health: If you have pre-existing shoulder issues, the smith machine's fixed path might not be ideal for you. Listen to your body and adjust accordingly.
Programming Your Incline Smith Machine Press
Learn what muscle groups are activated, read about pro tips, view necessary equipment and explore tons of alternatives. When programming your incline smith machine press, consider these guidelines:
Frequency: Train your chest 2-3 times per week for optimal growth. You can alternate between incline and flat pressing variations.
Volume: For hypertrophy, aim for 10-20 working sets per week for your chest. The incline smith machine press can account for 3-6 of those sets.
Intensity: Use a weight that allows you to complete 8-12 repetitions with good form for muscle growth, or 4-6 repetitions for strength development.
Progression: Track your weights and aim to gradually increase them over time, or increase repetitions with the same weight.
Conclusion
The incline smith machine press is a powerful tool for building your upper chest when performed correctly. By avoiding the common mistakes highlighted in the viral video and following the proper setup and execution guidelines, you can maximize your chest development and achieve better results from your training.
Remember that proper form always trumps heavy weight. Take the time to set up correctly, focus on the muscle contraction throughout each repetition, and be patient with your progress. Whether you're a beginner looking to build a foundation or an advanced lifter seeking to refine your physique, the incline smith machine press deserves a place in your training arsenal.
Thank you for viewing our demonstration on how to do a smith machine incline press. Head over to the strength coach app to see a huge selection of training programs & meal plans to help you reach your fitness goals.
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Smith Machine Incline Press • Bodybuilding Wizard
How To Do Smith Machine Incline Press With Correct Angle
How To Do Smith Machine Incline Press With Correct Angle
