Smith Machine Incline Chest Press Tutorial

[@AdamScottfit]

Great video, well explained. 1 thing, from the research I have seen, the angle favoured in incline presses is 30-45 degrees. Anything higher, the front delts get a bit too much engagement and there's less tension on the clavicular fibres (upper chest).

[@prepcoachuk]

Always going to get a little anterior delt on any incline really, it's the angle of your sternum that dictates the recruitment of the clavicular region, steeper the angle, more recruitment. Guys will have a tendancy to flatten their sternum the more incline of the bench which often negates the angle of bench. Also I mean if you go look at the angle JP presses from and the size of his chest, it's probably just as high as this or higher. 😆

[@AdamScottfit]

@prepcoachuk JP is a different animal, hard to extrapolate just from him. I see where you're coming from, but I'm just basing it on the research along with application, bigger sample size. None the less, love how you present and everything else about the video.

[@prepcoachuk]

@@AdamScottfit majority of JP previous clients, and of all the top coaches here in the U.K will have guy/girls pressing from here if not a little steeper. it'll all come down to the person and their biomechanics but for the most part, keep the sternum angle steep, and you'll smash clavicular region. just gotta accept on any incline press you'll always get anterior delt really.

[@devilslayer1139]

Hello sir, what is more effective cable flies or Dumbbell flies ?

[@prepcoachuk]

cable cuffed flies would be the GOAT

[@gm836]

With dumbells, I was told to go down as far as I could, so why do we not go all the way down on the smith machine?

[@prepcoachuk]

Usually brings the anterior delt a bit too much into play and gives us less in the part of the pec we are trying to drive tension. I wouldn't go all the way down with DB either, I'd go within your active range of motion

[@devilslayer1139]

Actually, going lower than 90° to heumeral cavity => misalignment of trajectory of lever arm and ongoing resistance curve of load[Nerd stuff] . This results in very poor effeciency for working pecs in lower ROM and therefore more risk of injury. Instead do cable crossover or flies for that lower range of motion for chest.

[@mar2506]

@@devilslayer1139 i didnt undestand. so should bar touch our chest or not on smith machine.

[@Piccolo_Re]

@@mar2506you want the bar to go to the bottom of your chin. No lower.

[@framar601]

Personally I would have the bench a little lower for less front delt activation and feel it more than my upper chest rather than shoulders.

[@prepcoachuk]

you're always going to get a little front delt, but typically thats due to brining bar down to close to chest from experience

[@carnivorous_vegan]

Depends on your build. I grew up on people tell me a 15-45 Incline is enough. As soon as I raised the Incline even higher, my upper chest blew up.

[@tommyvasilev5012]

Thank you

[@prepcoachuk]

no problem

[@TimeFlyingBy1884]

Hello Coach, I'm struggling to find the correct grip width when doing the Smith machine incline chest press. Any advice or tips? Thank you.

[@prepcoachuk]

no right or wrong just whatever feels most comfortable for you. I like to have it so that at the bottom of the movement my wrists are over my elbows

[@TimeFlyingBy1884]

@@prepcoachuk I see. Thank you so much!

[@ajazahmed3694]

Doing it today thanks 😊

[@pleaseNthanx]

Awesome stuff bro

[@prepcoachuk]

hope it helps bud!

[@ishyshah6915]

Let's make a shelf

[@fahd_amran]

Where should the bar land

[@prepcoachuk]

for me the bar isn't going to touch the chest so it will always be slightly above

[@fahd_amran]

@@prepcoachuk yeah but if you let the bar land where it should hit

[@prepcoachuk]

@@fahd_amran for me it would be a few inches above nipple line but still below your collar bone

[@kutabeef]

I thought we had to keep our arms close to our chest and not flared out?

[@prepcoachuk]

if you did that you'd not get as much length in the pecs

[@abdullaal3ly247]

WhTs seat angle

[@prepcoachuk]

about 50 degrees

[@user-ul2gl1ly8o]

Thnx

[@Yourenotthatguy]

Thats a lot of shoulders

[@prepcoachuk]

you'll get a little anterior Delts yes but will hit the clavicular region really well

[@SunshineGus]

It’s good if your doing chest and shoulder

[@DM-by5sr]

Yes, exactly

[@mubbywub]

Was going way too low, thank you

[@prepcoachuk]

no problem happy to help :)

[@alphabetajames]

perfect. thanks.

[@HaveAniceDay2450]

English subtitles? Dont understand him

[@prepcoachuk]

I was speaking my poshest accent as well

[@iniquitousreads]

Put seat down 1 or 2

[@prepcoachuk]

nah

[@iniquitousreads]

@@prepcoachuk stay small then

[@prepcoachuk]

lol@@iniquitousreads

[@chuckschickbaldtacos]

English next time 😂

[@prepcoachuk]

this is our first language to be fair 🤣

[@bryanramirez4827]

😂

[@Farquad76.547]

What are you talking about?

[@mar2506]

@@prepcoachuk words are very easy to understand to even someone who never watched british movie and non- native.

[@prepcoachuk]

@@mar2506 glad to hear it

[@dumamayconcaaaaaac]

Na this aint it. Angle of the bench all wrong too much delts

[@prepcoachuk]

you're always going to get a lot of front delt activation on upper chest work, but if you want to hit those upper fibres it's all going to come down to angle of your sternum