Smith Machine Incline Bench Press

Sequência

1. 01 · setup

   Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

2. 02 · lower

   As you breathe in, come down slowly until you feel the bar on your upper chest.

3. 03 · press

   After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.

4. 04 · repeat

   Repeat the movement for the prescribed amount of repetitions.

5. 05 · rack

   When you are done, place the bar back in the rack.