3D Smith Incline Press
The 3D Smith Incline Press is a great exercise for building strength in your upper chest or pectoralis minor. Unlike a normal Smith machine the 3D Smith allows for vertical and front to back movement, while eliminating lateral movement, so you have more stability than a incline bench press, but not as much as a traditional Smith.
Primary Muscles Used
3D Smith Incline Press Instructions
- Set the bench to approximately a 45 degree angle, and set it up with the head under the bar.
- Grab the bar with an overhand grip and your hands a little wider than shoulder width.
- Push the bar up off of the latch point and bring the bar directly over your upper chest.
- Slowly lower the bar as far as you feel comfortable, keeping the bar directly over your upper chest.
- Push the bar straight up faster than you lowered it, keeping the bar directly over your upper chest.
- Continue pushing until your arms are straight, but elbows not locked.
- Squeeze your chest and repeat.
Tim's list of benefits for the 3D Smith Incline Press
- The 3D Smith Incline Press targets the muscles of the upper chest, the pectoralis minor. It also uses the anterior deltoids of the shoulder and the triceps of the upper arm. Building chest support and definition is desirable for aesthetics.
- The chest press also helps you with any daily activities that require pushing or carrying. It can help restore muscle balance for athletes that primarily use pulling muscles, such as in rowing, rock climbing, and swimming.
- This is a great intermediate exercise between the Smith and Bench Press.
- Using the 3D Smith requires your stabilizer muscles to be used, pulling in rotator cuff, lower back, and abdominals into the exercise.
If you are ready to maximize your results, and really get the most benefit out of each and every workout, call Tim Shevlin directly at 470-604-0038 to set up your free session!
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