Smith Incline Shoulder Raises

Target your serratus anterior and anterior deltoids with Smith Incline Shoulder Raises.

IntermediateChest Smith machine

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Smith Incline Shoulder Raises

Compound

Dumbbell Incline Shoulder Raise

Chest · Serratus Anterior · Dumbbell

Intermediate

Compound

Barbell Incline Shoulder Raise

Chest · Serratus Anterior · Barbell

Intermediate

Compound

Smith Incline Bench Press

Chest · Pectoralis Major Clavicular Head · Smith machine

Intermediate

Compound

Smith Decline Bench Press

Chest · Pectoralis Major Sternal Head · Smith machine

Intermediate

Description

An exercise performed on the Smith machine with an inclined angle to target the shoulders from a different angle.

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How to do Smith Incline Shoulder Raises

01
Setup
Adjust an incline bench to a 30-45 degree angle and position it inside the Smith machine, ensuring the bar can travel freely.
02
Setup
Lie back on the bench with your upper chest aligned under the bar, gripping the bar slightly wider than shoulder-width with an overhand grip.
03
Setup
Unrack the bar by rotating your wrists, fully extending your arms, and ensuring your feet are firmly planted on the floor for stability.
04
Inhale as you slowly lower the bar towards your upper chest, maintaining control and keeping your elbows slightly tucked.
05
Exhale and powerfully press the bar upwards and slightly back, focusing on protracting your shoulder blades at the top of the movement to engage the serratus anterior.
06
Control the descent back to the starting position, allowing your shoulder blades to retract naturally before the next repetition.

Tips

Emphasize the scapular protraction at the top of the movement; this is key for maximizing serratus anterior activation and shoulder stability.
Maintain consistent core tension throughout the exercise to support your spine and prevent any rocking or instability on the bench.
Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to bring the bar down, which enhances muscle time under tension and growth.
Keep your wrists straight and in line with your forearms to avoid unnecessary strain and ensure the force is transferred efficiently through the bar.

Common mistakes

Neglecting shoulder protraction at the top of the movement reduces serratus anterior engagement; actively push the bar slightly further up and away at the peak, focusing on rounding your upper back slightly to achieve full scapular protraction.
Lowering the bar too quickly or allowing it to drop compromises muscle tension and increases injury risk; control the entire eccentric phase, taking at least 2-3 seconds to bring the bar back down to your chest.
Flaring elbows out wide places undue stress on the shoulder joints and reduces targeted muscle activation; keep your elbows slightly tucked towards your sides throughout the movement, creating a more stable and efficient pressing path.

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Questions

What muscles does Smith Incline Shoulder Raises work?

Smith Incline Shoulder Raises primarily targets Serratus Anterior. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head.

Is Smith Incline Shoulder Raises good for beginners?

Smith Incline Shoulder Raises is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Smith Incline Shoulder Raises?

You need Smith machine to perform Smith Incline Shoulder Raises. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Smith Incline Shoulder Raises?

Emphasize the scapular protraction at the top of the movement; this is key for maximizing serratus anterior activation and shoulder stability. Maintain consistent core tension throughout the exercise to support your spine and prevent any rocking or instability on the bench. Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to bring the bar down, which enhances muscle time under tension and growth. Keep your wrists straight and in line with your forearms to avoid unnecessary strain and ensure the force is transferred efficiently through the bar.

What are common mistakes when doing Smith Incline Shoulder Raises?

Neglecting shoulder protraction at the top of the movement reduces serratus anterior engagement; actively push the bar slightly further up and away at the peak, focusing on rounding your upper back slightly to achieve full scapular protraction. Lowering the bar too quickly or allowing it to drop compromises muscle tension and increases injury risk; control the entire eccentric phase, taking at least 2-3 seconds to bring the bar back down to your chest. Flaring elbows out wide places undue stress on the shoulder joints and reduces targeted muscle activation; keep your elbows slightly tucked towards your sides throughout the movement, creating a more stable and efficient pressing path.