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Chest · Smith Machine
Smith Machine Press Incline
Smith Machine Press Incline is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Smith Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Clavicular Head
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Smith Machine Press Incline
- Position an incline bench under the smith machine. Adjust the bench so that the barbell is at chest height when lying on the bench.
- Lie on the incline bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it to your chest until it slightly touches it.
- Press the barbell back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it down.
- Ensure your feet are firmly set on the floor for balance and support.
- Focus on using your chest muscles to press the weight, avoiding excessive strain on your shoulders.
Smith Machine Press Incline alternatives
More pectorals exercises
Smith Machine Press Incline FAQ
What muscles does Smith Machine Press Incline work?
Smith Machine Press Incline mainly works the pectorals in the chest (Clavicular Head). The shoulders and triceps work as secondary muscles.
What equipment do you need for Smith Machine Press Incline?
You need a smith machine.
How many sets and reps of Smith Machine Press Incline should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Smith Machine Press Incline good for beginners?
Yes. Smith Machine Press Incline is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Smith Machine Press Incline burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Smith Machine Press Incline?
Other exercises for the pectorals include Dumbbell Incline Bench Press, Barbell Incline Bench Press, Dumbbell Incline Alternate Press and Band Incline Bench Press.
For developers
Use Smith Machine Press Incline in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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