Smith's on-board incline pushing diagram tutorial

Tutorial and video for lying on the Smith machine

Target training muscles: upper chest + deltoid anterior; triceps (auxiliary muscle group)

Tip: Adjust the angle of the flat stool to be 30 degrees upwards, so you can slightly move the focus to the upper chest. The Smith machine can make you focus on pushing the weight without paying extra attention to the balance of the barbell, so you will use less balanced muscles; on the Smith machine, you can use a very high load without worrying about losing control of the barbell.

Initial posture:

1. Lie face up on the upper oblique flat stool, and the angle of the stool should not exceed 30 degrees. When the barbell is at the bottom, you should be able to touch your upper chest.

2. Hold the barbell in a full hand position, with the grip slightly wider than shoulder-to-shoulder. Place your feet apart and flat on the ground to maintain balance , the middle of the hips and back should be pressed against the stool. Unplug the latch of the barbell; the arms should be fully extended at the top of the action.

Action process:

1. Control the movement downward and make full use of the advantages of concession contraction. Lower the barbell until it almost touches the upper chest, keeping the elbow down and pointing to the outside of the chest. Do not let the barbell pop out directly from the chest when changing direction.

2. Push until the arms are fully extended, but do not lock the elbow. Squeeze the chest at the top of the action, and then repeat as above.

Tip:

A. Move the position of the hands inward or outward for a few inches to get a different feeling.

B. When the bottom of the action, avoid the barbell popping up from the chest suddenly.

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Further reading:

Smith bench press: Barbell Smith bend press, incline machine bend press, flat-panel perimeter push to illustrate

Smith machine bend boating - Smith bend boating action illustration tutorial

Barbell bend press, dumbbell bend press, Smith bend press, who is the best three?