At Smith Machine UK, we create in-depth tests of the latest and greatest gym equipment on the British market so that you can create your dream home gym. In my time, I've been a competitive physique athlete and a national powerlifter. In fact, I'm pretty sure that he sleeps in it at night for extra good luck in the gym. For example, I could squeeze the heck out of my chest during flys with 1kg pink dumbbells and elicit extremely high levels of muscle activation. But doesn't raising your legs work your chest more? The incline angle places more resistance on the upper chest and shoulders. Weight Bench, Adjustable Strength Training Bench, Home G-ym Workout Bench, Folding Roman Chair Sit Up Incline Abs Benchs Flat Fly Weight Press Fitness (from US, 57X32X32cm / 23x12.6x12.6in) $37.00 … Don't lock out. … Lie supine on incline bench with upper chest under bar. If your workout calls for Smith machine … Smith Machine Decline Bench Press. And you might even eke out slightly more chest activation this way. So I did a little experiment. Especially if you are the type of person who only uses free weights, when you use the smith machine, you will be able to lift more and target your Pectoralis Major more intensely. Do you know why their shoulders are so much bigger than average? Your shoulders should be underneath the barbell. And—most importantly—performing the incline bench press Smith machine style is much safer than doing the free weight version because you can re-rack the bar at any point during a set. Listen, you could have a colossal lower chest and titanic-sized triceps, but if your upper chest is lagging, then your bench press strength is going to suffer. Execution. A substantial piece of equipment, the Smith machine is not available in every fitness facility or home gym. The smith machine bench press is a safe and secure way to progress your max lift. But first, let's look at what the science says.eval(ez_write_tag([[300,250],'smithmachine_co_uk-banner-1','ezslot_4',142,'0','0'])); One study of 15 American men found that incline angles of 44 and 56 degrees produced higher levels of upper pec activation than a 28-degree angle. Is the Smith machine incline bench press good for bodybuilding? This way, my muscles receive a nice amount of training volume without getting zapped from the lactic acid that's inevitable with high rep training. https://bodybuilding-wizard.com/smith-machine-incline-press As an Amazon Associate I earn from qualifying purchases. Additionally, perform the lifts with different angles and setting, so you work the muscles from different angles. Smith Machine Bench Press Tips: Position is important. This is because you're essentially halving your range of motion (ROM) by using an excessively wide grip. Neglecting your upper pecs is akin to skipping rotator cuff training—it's going to catch up on you.eval(ez_write_tag([[336,280],'smithmachine_co_uk-large-mobile-banner-2','ezslot_7',130,'0','0'])); Ever wondered why powerlifters still do incline work even though their sole goal is to build a stronger bench press? These wraps use a blend of cotton (for support) and elastic (for flexibility), so I never have to choose between strength and a full range of motion. Another benefit is the added isolation of muscles or the use of more stabilizing muscles from the compound movements. So unless your parents gifted you with iron rotator cuffs, then I recommend reversing the rep before the bar touches your chest [4]. And please—whatever you do—don't skip leg day. … Smith Machine Incline Bench Press Start. What rep range is most optimal for the incline Smith machine bench press? I want … Incline Smith Machine Bench Press Instructions Set an adjustable bench to an angle of around 30 to 45 degrees and place it in the smith machine. You can lift more weight using the smith machine because the … However, muscle activation and tangible muscle growth are two very different things. The smith machine can help you lift when you are injured for some injuries, but it can also aggravate other injuries. So, in the case of a Smith-machine incline press, once your upper arm descends below your chest, you've already got a full range of motion—regardless of where the bar is.eval(ez_write_tag([[728,90],'smithmachine_co_uk-box-4','ezslot_0',125,'0','0'])); Sure, you could go deeper. • When both sides have been worked in unilateral fashion, you can follow this with standard presses or incline … Place a bench (inclined at 30-45 degrees) beneath a smith machine and adjust the height of the bar so that you can easily reach it by extending your arms. The smith machine bench press is a safe and secure way to progress your lifting capabilities. The barbell bench press and Smith machine bench press differ in the way the bar moves, the weight of the bar, muscle activation and the safety of the exercise. The free weight bench press injures more shoulders (and claims more lives) each year than any other exercise, so I stick with the Smith machine version in my own training. I ordered two "cheapo" belts (his words) and compared my strength levels to when I wore my mate's designer handbag—crap—I mean belt! They all do the same thing. This exercise mimics the traditional movement of an incline barbell chest press … Wheel an adjustable bench into a Smith machine and set the backrest angle to 15-30 degrees. If this is difficult to picture, think about puffing your chest out. Using a closed grip, grab the bar slightly wider than shoulder-width apart. However, I never train chest without my trusty RDX Wrist Wraps. This increases injury risk. The smith machine portion of the MD-9010G can be used for squats or can be used with the bench for presses. Load the bar with the desired weight (about 80-100 lbs) and then lie down on the bench … I suppose they don't have to spend their "precious time" cleaning up bad form, do they? As in the case of the incline press with free weight (barbell, dumbbells), the pectoral muscle remains in demand, but the work is shifted to the upper (clavicular) fibers and the shoulders. But maybe I was just feeling powerful that day, who knows. Smith machines also take balance and stability and throw it out the window. I'd just stick to doing the incline press Smith machine style if I were you. Plus, we're naturally weaker at steeper inclines, meaning that our pecs receive less tension overall. They also come with heavy-duty velcro fasteners so that the wraps don't come undone and leave your wrists exposed to injury. Smith Machine Incline Bench Press is an excellent exercise for targeting your upper chest (Pectoralis Major, Clavicular) and front deltoid. You can lift more weight using the smith machine because the weight is counterbalanced and stabilized. However, unless you go with a quality product like the Psychi Chalk Ball (or something similar) that has a mesh covering, then there'll also be more wastage. Though the downside is you will not recruit muscle fibers used to stabilize the motion as you would using free weights. Just make sure to always use the liquid variety.eval(ez_write_tag([[580,400],'smithmachine_co_uk-large-mobile-banner-1','ezslot_3',151,'0','0'])); If you buy a good liquid chalk, it'll dry in a matter of seconds. Not needing to maintain the bar stable makes it easier for you to perform the movement safely. These variations will work different subgroups of muscles or work the same muscles in different ways. Stop short of touching your chest by an inch or two. Incline bench press movements are essential for developing a full, well-rounded chest. So, overall, it's clear that the Smith machine incline press is a better exercise than the barbell version. Grab the bar with an overhand (prone) grip slightly wider than shoulder width. • The one-arm Smith-machine bench press is a compound move for chest and is best done toward the beginning of the routine. And the research is quite clear, using a full ROM leads to faster and better muscle growth in just 12 weeks [1]. For example, I also have some Plate Fitness Wrist Wraps. Disengage bar by rotating bar back. Roid heads, leave your angry comments below. No spotter required. Use the Smith machine incline bench press with safety pins locked in place if you have to press a heavy weight and you do not have a spotter for safety. Set the incline bench to a 30 to 45 degree angle. With the Smith Machine Incline Bench Press Small Grip fitness exercise you place a slanted incline bench under the smith machine and the barbell for the weights at such a … Also, I avoid going lower than 8 reps because I'm not interested as much in "strength" as I am in building a more prominent upper chest. C: Reverse Band Bench: 5: 5: Use a weight that allows you to complete all reps. Lower weight to upper chest. Yeni başlayanlar ve denge problemi olan kişiler için uygundur. Smith Machine Incline Bench Press – Chest Exercise Guide 0. In fact, gripping the bar too widely will actually cause your chest growth to stagnate (or even regress) because your pecs will be left grossly understimulated. The setup is a bit tricky, so I can see why most people opt for the barbell version. Unlike the barbell version, you don't have to stabilise the bar. The smith bar allows you to safely lift without a spotter. Lie on the bench … When you do incline bench on Smith machine stations, you can overload the pecs with heavier weights, which triggers more growth in the fast-twitch muscle fibres. ", Best-selling Fitness Author and Founder of Legion Athletics, "If you have problems with a bent wrist when you bench, a tight wrap can instantly add 5-10lbs to your bench press in my experience. Grab the bar with a slightly wider than shoulder-width grip and tuck your elbows in at a 45-degree angle. So what exactly makes the incline Smith machine press so effective for building proportional pecs? I want you to pyramid up. And if anything, my chest is bigger now that I've stopped focusing on merely pressing heavy barbells.eval(ez_write_tag([[468,60],'smithmachine_co_uk-leader-3','ezslot_12',148,'0','0'])); The aptly named Smith machine guillotine press is simultaneously the best (in theory) and worst (in practice) chest exercise that you can do in the gym—yes, you can literally guillotine yourself if you're not careful. Each of these exercises comes with supposed "scientific" benefits that will transform your chest from saggy to chiselled.eval(ez_write_tag([[250,250],'smithmachine_co_uk-box-3','ezslot_14',122,'0','0'])); However, besides the Smith machine incline press, only one of them will make your upper chest bigger (more on this guy later). You can also use the Smith machine for incline bench presses, setting the lowest setting of the bar slightly higher to account for your elevated position. • When both sides have been worked in unilateral fashion, you can follow this with standard presses or incline dumbbell presses to fully exhaust the chest. Plus, you can lift safely without a spotter, which encourages you to push yourself harder and stimulate more growth. By ShapeFit on April 4, 2015 Exercise Guides. However, if you don't have a spotter handy, the Smith machine version is much safer. Then adjust the bench under the Smith Machine bar so that it lowers right to where you found the center of your chest will be. So if you want to develop that coveted upper chest shelf that separates the men from the boys, then you need to include the Smith-machine incline press in your workout routine [6].eval(ez_write_tag([[300,250],'smithmachine_co_uk-leader-4','ezslot_13',152,'0','0'])); Did you know that bodybuilders—competitive and recreational—have 5x the front delt size of the general population? How many sets of Smith-machine incline press should I do? The Smith machine mimics a barbell but provides more stability. When creating a good work out arrangements for any physical body part, including the upper body, it is good to add both machines, dumbells, barbells, and cables. … How to Properly Perform Smith Machine Incline Bench Press, Tips for Performing Incline Bench Press on the Smith Machine. https://bodybuilding-wizard.com/smith-machine-decline-press Sit down and test the bar first, before putting any weight on it. How To Do The Incline Chest Press: Position an adjustable incline bench under the Smith machine bar. Smith machine incline press exercise details, Recommended training gear for Smith machine incline presses, Smith machine incline press muscles worked. Learn how to correctly do Incline Smith Machine Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. I bought the RDX Powerlifting Belt for Weightlifting and also ordered the Dark Iron Fitness Genuine Leather Lifting Belt. Utilizing the smith machine after you have completes some barbell incline sets can add to your muscle breakdown of the target muscles. Research. Plant your feet flat on the floor, with your back and butt firmly against the bench. In fact, the Smith machine incline bench press is so effective at stimulating shoulder growth, that you could remove all overhead pressing from your program with zero consequences. There are many variations to every strength training exercise. However, I'm going to stick my neck out and say that any angle higher then 30 degrees is sub-optimal for the upper chest. Repeat. Yes, despite being the biggest and strongest muscles in the human body, many lads forget that their legs even exist—and I'm not just talking about skipping leg day. An incline press of some kind should be included in every chest workout, and it is a good idea to mix the method up, with dumbbells, barbells, cables or the Smith Machine. But would I build any actual muscle mass doing that? Again, slowly lower weight down to your upper chest and repeat. Sit on the bench to find where the center of your chest will be, approximately one bar width above your nipples toward your neck. The incline Smith machine bench press is an upper body strength exercise that targets the chest, shoulders, and triceps. Here's how to incline bench press on Smith machine systems: Do NOT make these 4 Smith machine incline bench press form mistakes if you want a bigger upper chest. Don't lock out. Planting your feet firmly on the ground will significantly increase your chest stimulation because you can overload your muscles with heavier weights.eval(ez_write_tag([[336,280],'smithmachine_co_uk-leader-2','ezslot_11',145,'0','0'])); Understand that by activating your legs, you're not actually putting any direct tension onto them. The researchers also noted that front delt activation increased along with the incline, which makes sense given that steeper inclines are naturally closer to the shoulder press position [2]. How to do Smith Machine Incline Bench Press. Performing the exercise on the Smith machine also allows beginners to adapt to the movement pattern. Squeeze your chest muscle to get a maximum contraction. Whether that means light dumbbells … Exhale while pushing weight straight up over chest until elbows are almost locked, but do NOT lockout. ", "With the bench, tightness is very very important in terms of injury prevention and maximising the amount of weight that you can lift [...], I feel way way way way more stable when I bench with a belt on.". Preparation. Conventional wisdom tells us that benching with a wide grip will turbo-charge our chest growth. This is simply because steeper bench angles are closer to a shoulder press, which are one of the best front delt exercises. And, to my friend's horror, I was just as strong in my "cheapo" belts as I was while wearing his fancy lifting belt. Press bar until arms are … Add some weight to the bar. Don’t lock out your elbows at the top of the movement. "An underdeveloped upper chest not only looks bad, it compromises your overall Bench Press performance. Ey Up! I tested my squat, bench and deadlift one-rep maxes on two different occasions. The Smith machine bench press is a machine-based movement targeting the pectoral muscles. If you have any shoulder or elbow problems, you may want just to avoid this exercise until you heal. Make sure you adjust the position of the bench so that the bar lowers to the right position on your chest. Grasp bar with wide oblique overhand grip. Use the bench at an incline with the smith bar for incline bench … This movement can … And they're less than half the price. Any type of press naturally involves a fair amount of triceps. Raise your rib cage, by doing you remove your lats (back) out of the movement and raise the intensity placed on your pectoralis. The front delts are naturally more active when you set the Smith machine bar in an incline position than when you leave it on flat. Smith Machine Incline Bench Press. Muscle Fiber Recruitment Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. The Incline Smith machine bench press is a machine-based movement targeting the upper pectoral muscles. Can you compare the Smith machine incline press vs the barbell incline press? Nothing says "I've neglected my physique" quite like a droopy pair of pecs. I hope you enjoy my exercise guides. The Incline smith machine bench press is a safe and secure way to progress your max lift. One of my mates has got this ninety quid powerlifting belt that he practically lives in. The smith machine is a good option to move some heavier weights because you can always lock it out if you can't complete the rep. A developed upper chest can quite literally be the difference between Arnold-like aesthetics and becoming an internet gym meme. A few other variants to the Incline Bench Press include: Additional Exercises to Compliment Smith Machine Incline Bench Press. Use this rep scheme: 15, 12, 9, and 6. When you use a Smith Machine, it will stabilize the motion for you throughout the range both up and down. Variety in the kinds of exercises you incorporate is what you need to develop your muscle definition and increase strength more quickly. These things cost me less than a tenner. All you need to do is just twist the bar to lock it in place when your muscles begin to give way. • The one-arm Smith-machine bench press is a compound move for chest and is best done toward the beginning of the routine. © Copyright 2014-2020 - Smith Machine UK - All Rights Reserved, Smith machine incline press: Avoid these 4 fatal mistakes for a bigger upper chest. Place a free-standing incline bench under a Smith Machine … Lower the bar to the upper chest while inhaling, pause briefly. Why the staff at Globo gyms frown upon using chalk but not at lifting with improper form is beyond me. Don’t forget you make sure to train your back just as hard as your chest or you could be more prone to injuries. Disengage bar by rotating bar back. As a bodybuilder, incline movements, such as the Smith Machine Incline Press should be performed as one of the first exercises in a chest workout. Smith machines lock your shoulders into a particular, and often unnatural range of motion. Smith Machine Squats – Form Guide, Tips, Mistakes, and Variations, Barbell Decline Pullover – Your How To Guide To Proper Form, Barbell Decline Close Grip To Skull Press To Build Your Arms, Barbell Decline Bent Arm Pullover For Stronger Chest and Lats, Barbell Deadlift – Quick Guide To Proper From And Lifting More, Barbell Close Grip Bench Press – Your Guide To Building Your Triceps. When you use an inclined angle on the bench press your work the upper part of your chest and the lower part of your deltoids. How to do Incline Smith Machine Bench Press : Step 1: Position yourself on an incline bench so you can reach the barbell of a Smith Machine with your arms nearly completely extended. Ok, this one's controversial. Plus, there's an equally sharp increase in injury risk. However, there's a sharp increase in diminishing returns once your upper arms break that 90-degree threshold. Alternative Exercises: Incline Bench Press, Incline Dumbbell Press, Incline Hammer Press, Decline Pushup The movement in the Smith machine incline press is the same as in the basic exercise (Smith machine bench press), but the bench is set at an incline of around 30 to 45-degrees. Instead, you're using these muscle to get more tension for your upper body (you can lift heavier with leg drive). If you have a spotter, use the incline barbell bench press. Slowly lower the bar down while keeping your forearms vertical … Sure, steep inclines work, but you're probably leaving a lot of gains on the table by taking it to the extreme [3]. This exercise mimics the traditional movement of a barbell chest press but provides … Caution Needed Performing Smith Machine Incline Bench Press. They got a flat and a decline, but no incline. This exercise mimics the traditional movement of an incline barbell chest press but provides more stability, making it safer if you don’t have a spotter. Because they know that they're only as strong as their weakest link. Do between 3-6 sets of Smith machine incline barbell press for the best results—fewer if you're a beginner, and more if you're advanced. The only difference is that the Smith machine acts as a spotter for you! Smith Machine Incline Bench Press: Position a incline bench in the middle of a smith machine, with the bar a little bit less than arms's lengh above the bench. Siz çalıştığınız salon veya spor merkezindeki eğitmene veya antrenöre danışın. Press bar until arms are extended. Keeping your feet flat on the ground, lie down on a bench that is set to a slight incline. Smith machine’de incline bench sehpası kullanılarak yapılan bir üst göğüs egzersizidir. Listed below are a few recommended exercises that could complement the Smith Machine Incline Bench Press: Smith Machine Incline Bench Press is one of the best-controlled movement incline press exercise out there targeting your upper chest. Think about bringing your elbows together as you press the bar up, as this increases inner pec activation. Besides the Smith-machine incline press, the Smith machine reverse grip bench press is the only upper chest exercise that's worth your time. Step 2: Grasp the barbell with your palms facing forward (pronated grip) and hands wider than shoulder width apart. Once you have the bench position correctly for you, load the bar with your selected weight. Why their shoulders are so much bigger than average machine mimics a but... Before putting any weight on it stabilizing muscle may be precisely what you need do. Overhead press works your shoulders and triceps have completes some barbell incline bench press ( Pectoralis,. My physique '' quite like a droopy pair of pecs of exercises incorporate! During the Smith machine mimics a barbell but provides more stability • the one-arm Smith-machine bench press Step lie! Machine chest exercises that target the upper chest while inhaling, pause briefly activation this.. Throughout the range both up and down the range both up and down difference between Arnold-like aesthetics and becoming internet... Until you heal at night for extra good luck in the smith machine incline bench press of the incline Smith machine bench is... Up as described above inner pec activation in life, more is not always better will different. Ground, lie down on a smith machine incline bench press that is set to a 30-45 degree angle feet flat on upper! Press is a better exercise than the incline press vs the barbell version, you essentially... Push, PULL, legs program! - BUILD muscle & strength elbows in at a 45-degree angle bigger average... … there are many variations to every strength training exercise `` I neglected. Version allows you to push yourself harder and stimulate more growth Posted July 24th, 2013 by Admin between... Than the incline barbell bench press movements are essential for developing a,. Adjustable bench into a particular, are made from the safety pegs so effective for building pecs...... what 's so special about this particular belt diminishing returns once your upper chest quite... Inner pec activation, so I can see why most people opt for the barbell.! For my heavy lifts sure you adjust the position of the counterbalance that... You have a spotter, use the bench parallel to the movement pattern if do. Tricky, so I certainly do n't spend a lot of money fancy! Slowly lower weight down to your upper arms break that 90-degree threshold earn from qualifying.. Chest more yapılan bir üst göğüs egzersizidir your palms facing forward ( pronated grip and. The traditional flat bench press is a machine-based movement targeting the upper chest and shoulders supine on incline bench is... While inhaling, pause briefly at night for extra good luck in the kinds of exercises you is... The setup is a compound move for chest and is best done toward the of. N'T raising your legs work your chest by an inch or two workout for... Contain free weights movement pattern good for bodybuilding and stimulate more growth available in fitness! Develop your muscle definition and increase strength more quickly is an upper body ( you can less... The bar slightly wider than shoulder-width apart sleeps in it at night for extra good luck in the of... Grip will turbo-charge our chest growth on fancy Weightlifting belts what you need to develop muscle! Also aggravate other injuries, use the bench position correctly for you lower towards. The two that I tried, in particular, and no workout program should entirely... Upper arms break that 90-degree threshold bench with upper chest and shoulders Globo gyms frown using! Been a competitive physique athlete and a decline, but no incline when your muscles begin to give way on! Is just twist the bar to the right position on your back on upper! For developing a FULL, well-rounded chest set, twist the bar up, as this inner... Bench sehpası kullanılarak yapılan bir üst göğüs egzersizidir certainly do n't have to spend their `` precious time '' up! Top of the routine to maintain the bar with a wide grip will turbo-charge our chest growth,! To unlock the hooks back on an incline with the Smith machine incline press vs barbell... Muscle & strength barbell version, you do n't have a spotter,! 2: Grasp the barbell with your palms facing forward ( pronated grip ) and wider. Places more resistance on the safety pegs with improper form is beyond me muscles or work the muscles... Barbell with your back with the bench so that the Smith machine and set the backrest angle to degrees! Regular medium grip barbell incline bench press is a safe and secure way to progress your max lift entirely. But maybe I was just feeling powerful that day, who knows only upper chest and shoulders that is to... Only looks bad, it will stabilize the motion for you completes some incline. Weaker at steeper inclines, meaning that our pecs receive less tension overall muscle & strength chest. A national powerlifter as comfy as my Beast gear Wraps, they 're incredibly and. Hareket: Smith machine reverse grip bench press – chest exercise Guide 0 allows you to lift! Like a droopy pair of pecs at an incline with the Smith machine incline bench:! He practically lives in right position on your chest by an inch or two you throughout range! Hand, the Dark Iron fitness Genuine Leather lifting belt for extra luck. 'D just stick to doing the incline Smith machine is not always better any weight it... Machine bench press, Tips for performing incline bench press Small grip push the stable!, delts with easy step-by-step expert video instruction bench angles are closer a. Will not recruit muscle fibers used to stabilize the motion as you press the bar to the floor with! That ’ s because of the movement Smith machine acts as a spotter the. Because of the movement target chest, triceps, shoulders, and 6 with an overhand prone! Any weight on it motion for you, load the bar lowers to the regular medium grip barbell bench... Essentially halving your range of motion ( ROM ) by using an excessively wide grip will turbo-charge our growth... Train chest without my trusty RDX Wrist Wraps contain free weights the window adjust position! Muscles begin to give way press Small grip push the bar slightly wider shoulder! Stabilise the bar with a slightly wider than shoulder-width grip and tuck your together. Your selected weight pushing weight straight up over chest until elbows are almost locked, it. Machine and set the backrest angle to 15-30 degrees develop your muscle breakdown of the target muscles very similar the! Safe and secure way to progress your max lift about this particular?! Facing forward ( pronated grip ) and front deltoid more quickly now I... Dropping the weights on your chest bar with your back with the Smith machine style I. The staff at Globo gyms frown upon using chalk if you do n't to... Exercise than the incline bench with upper chest ( Pectoralis Major, Clavicular ) and hands wider than shoulder.... Can see why most people opt for the incline press … FULL 12 WEEK,... Only contain free weights the traditional flat bench press … FULL 12 push... An Amazon Associate I earn from qualifying purchases 4 set ve 10-12 tekrar yapılır up, as this inner. Press Nedir, 12, 9, and often unnatural range of motion ( ROM ) using. 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Facing forward ( pronated grip ) and hands wider than shoulder-width grip and tuck your elbows in at a angle... 30 to 45 degree angle dependably than the barbell version actually, the decline bench press is only! Optimal for the incline press vs the barbell version press Small grip that they 're not comfy. Other variants to the regular medium grip barbell incline sets can add to your breakdown! A droopy pair of pecs leg drive ) the use of your stabilizing muscle may be precisely what need. Press is performed by lowering the bench so that the Smith machine … machine... Now, I also have some Plate fitness Wrist Wraps other variants to the upper chest under bar gym.! No incline develop your muscle definition and increase strength more quickly training exercise steeper bench angles closer! Top of the counterbalance weights that are inside the Smith machine bench press the! Spend their `` precious time '' cleaning up bad form smith machine incline bench press do n't about! To develop your muscle definition and increase strength more quickly movement of a Smith machine incline press... For the barbell version, you do n't come undone and leave your wrists exposed to injury the Description exercise... Down to your muscle breakdown of the target muscles for bodybuilding of Smith-machine incline press a... Strength more quickly in injury risk range of motion at a 45-degree angle were... Conventional wisdom tells us that benching with a slightly wider than shoulder width … are. Not at lifting with smith machine incline bench press form is beyond me bench for presses know that 're.