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Incline bench press on the multi press

An alternative option on the Smith machine is incline bench press for the upper chest. To perform this exercise, you'll need an incline bench and a Smith machine at your gym. Both beginners and advanced individuals can start their chest workout immediately.

Muscles involved in incline bench press on the Smith machine for the upper chest During incline bench press on the Smith machine for the upper chest, the primary focus is on the upper fibers of the major chest muscle (musculus pectoralis major). Alternatively, the triceps (musculus triceps brachii) and the anconeus muscle (musculus anconaeus) assist in moving the barbell on the Smith machine.

Execution of incline bench press on the Smith machine for the upper chest Using an incline bench, you can modify the bench press on the Smith machine. Below, you'll find additional tips on the optimal body position and execution during incline bench press on the Smith machine for the upper chest.

Body position

The starting position for incline bench press on the Smith machine is similar to that of incline barbell bench press. Utilize the Smith machine for support during the movement. Keep your feet firmly planted on the ground, maintain a slight arch in your lower back to protect the spine, and rest your head on the pad, which naturally extends your spine.

Movement execution

During incline bench press on the Smith machine, grip the barbell with an overhand grip. Engage your body and lift the barbell from the rack. Lower it slowly until it's just above your chest, simultaneously inhaling. As you press the barbell back up to the starting position, exhale. Ensure that the movement is controlled.

Stressed muscles and common mistakes

Additional details regarding the targeted muscles and common mistakes when performing Incline Bench Press on the Smith machine can be found on the Incline Bench Press on the Smith Machine page.

Alternative variants to incline bench presses on the multi-press

To add more variety to your workout, you can also incorporate similar exercises or other versions of Incline Bench Press on the Smith Machine.

Bench press on the multi press

Flat Bench Press on the Smith Machine provides an alternative way to strengthen the middle section of your chest. The Smith Machine guides the weight along a predetermined path, making the execution simpler compared to free-weight training. The movement pattern is predefined in Flat Bench Press on the Smith Machine, allowing beginners an uncomplicated introduction. However, this variation comes with certain drawbacks. Typically, it's the supporting muscles in your body that ensure a smooth motion during Flat Bench Press with barbells or dumbbells. When using the Smith Machine, these muscles are less engaged. Nevertheless, Flat Bench Press on the Smith Machine has its place in strength training. If you aim to protect your shoulder joints, prevent injuries, or specifically target the center of your chest, Flat Bench Press on the Smith Machine is an ideal option.

Negative bench press on the multi press

Among the exercises for the lower chest is negative Bench Press on the Smith Machine. To target your lower chest muscles, position yourself at the Smith Machine, fortunately available in most gyms. The movement closely resembles negative Bench Press with a barbell or dumbbells. The Smith Machine offers the advantage of locking the weight at the end of the movement. This provides security and makes negative Bench Press on the Smith Machine a popular exercise for the lower chest, even for non-professionals.Depending on the grip position – narrow or wide – you can vary the stress on your triceps. Beginners using the Smith Machine for the first time should learn the proper release and locking of the barbell.

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Incline bench press on the multi press

Body position

Movement execution

Stressed muscles and common mistakes

Alternative variants to incline bench presses on the multi-press

Comments

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