How to do a smit-machine incline bench press

Setup:

1. Position: Place an incline bench (30-45 degrees) in a Smith machine. Lie down so the bar is directly above your upper chest.
2. Grip: Grasp the bar with an overhand grip, slightly wider than shoulder-width.
3. Unrack: Unrack the bar by pushing up and rotating your wrists.

The Lift:

1. Lower: Inhale and slowly lower the bar to your upper chest. Keep your elbows at a 45-60 degree angle from your body.
2. Press: Exhale and press the bar straight up until your arms are fully extended.
3. Squeeze: Squeeze your upper chest muscles at the top of the movement.
4. Repeat: Complete your set, then carefully rerack the weight.

Tips:

• The incline angle targets the upper (clavicular) head of the pectoralis major.
• Keep your feet flat on the floor and your back firmly against the bench for stability.
• Control the descent and avoid bouncing the bar off your chest.