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AtletIQ — приложение для бодибилдинга

AtletIQ is a fitness app.

There are over 100 training programs for Lean Body and Mass Gain. There are routines for home and gym. This is a revolution in fitness.

Download iOS app with exercise Smith Machine Incline Bench Press Download Android app with exercise Smith Machine Incline Bench Press

General information.

There is a force type.

The type of exercise.

The type of mechanics is mechanics.

Targeted muscles.

(look at the image)

There are accessory muscles.

There are shoulders.

How to exercise.

  1. There is an incline bench underneath the smith machine. The barbell should be placed at a height that you can reach when lying down. Make sure your upper chest is in line with the barbell by lying down on the incline bench. Use a pronated grip that is wider than shoulder width and hold the bar straight over you with your arms locked. Your starting position will be this.
  2. Come down slowly until you feel the bar on your chest.
  3. As you exhale and push the bar using your chest muscles after a second pause, bring the bar back to the starting position. Lock your arms, hold for a second and then come down slowly again. It should take twice as long to go down than to come up.
  4. The movement should be repeated for the prescribed amount of time.
  5. Place the bar back in the rack when you are done.

If you are new to this exercise, it is a good idea to use a spotter. If no spotter is available, be conservative with the amount of weight used.

The Barbell Incline Bench Press is the same as the Smith Machine.

There are photos of the correct technique.

What muscles do you use ?

The following muscle groups work if the correct technique is followed.

What muscles work in the exercise Smith Machine Incline Bench Press

The amount of weight and number of reps.

The number of reps and weights depends on the goal and other factors. The recommendations can be presented in a table.

GoalSetsRepsWeight, %1RmRest between sets
Strength 2-6 1-5 reps 100-85% 3-7 min
Mass gain 3-6 6-12 reps 85-60% 1-4 min
Fat burning 2-4 13-25 reps 60-40% 1-2 min

You have to change the number of reps and weight in order to make the training more effective. Not going beyond certain values is important.

Goal and number of variationsLevelWeight*Reps*
kg

The maximum number of reps that you can perform with this weight is specified.

You do n’t want to count by hand ?

Online workout diary AtletIQ

  • There is an online workout diary.
  • Remember your weight.
  • The load is counted for you.
  • The rest time is controlled.

Download iOS app with exercise Smith Machine Incline Bench PressDownload Android app with exercise Smith Machine Incline Bench Press

This exercise has the best workout routines.

The Smith Machine Incline Bench Press is one of the best rated programs.

There are substitution exercises for exercise.

One of these exercises can be used to replace the Smith Machine Incline Bench Press. The possibility of replacement is determined by the muscle groups involved.

Barbell Bench Press - Medium Grip
Incline Dumbbell Press
Barbell Incline Bench Press Medium-Grip
Dumbbell Bench Press
Pushups
Wide-Grip Barbell Bench Press
Push-Up Wide
Push-Ups With Feet Elevated
Bent-Arm Dumbbell Pullover

Smith Machine Incline Bench Press – The benefits of exercise, how to properly perform and how many sets to do. The rating is 5.

Source: https://nhadep247.net
Category: Machine