Smith Incline Shoulder Raises

serratus anteriorchestsmith machine

Matutunan kung paano gawin ang Smith Incline Shoulder Raises nang may tamang form at technique. Ang smith machine exercise na ito ay pangunahing nagta-target sa iyong Serratus Anterior, na may secondary emphasis sa Deltoids, Trapezius.

Smith Incline Shoulder Raises exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Smith Incline Shoulder Raises

Sundin ang mga hakbang na ito para maisagawa ang Smith Incline Shoulder Raises nang may tamang form:

  1. 1I-adjust ang smith machine sa incline na posisyon.
  2. 2Tumayo na nakaharap sa makina na ang mga paa ay magkahiwalay ng shoulder-width.
  3. 3Hawakan ang bar gamit ang overhand grip, bahagyang mas malawak kaysa shoulder-width.
  4. 4Panatilihing tuwid ang iyong likod at i-engage ang core.
  5. 5Itaas ang barbell pataas patungo sa kisame, nangunguna sa iyong mga siko.
  6. 6Huminto sandali sa itaas, pagkatapos ay dahan-dahang ibaba ang barbell pabalik sa simula.
  7. 7Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Smith Incline Shoulder Raises

Primary

serratus anterior

Secondary

deltoidstrapezius

Exercise Details

Equipment
smith machine
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Smith Incline Shoulder Raises?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

U

Upper / Lower

Upper Day

F

Full Body

Any session

Training Day Types:upper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Smith Incline Shoulder Raises?

Ang Smith Incline Shoulder Raises ay pangunahing nagta-target sa iyong Serratus Anterior. Ang mga secondary muscles na ginagamit ay kabilang ang Deltoids, Trapezius. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Smith Incline Shoulder Raises?

Ang Smith Incline Shoulder Raises ay nangangailangan ng smith machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Smith Incline Shoulder Raises nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang smith machine sa incline na posisyon. Tumayo na nakaharap sa makina na ang mga paa ay magkahiwalay ng shoulder-width. Hawakan ang bar gamit ang overhand grip, bahagyang mas malawak kaysa shoulder-width. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Smith Incline Shoulder Raises?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Smith Incline Shoulder Raises?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Smith Incline Shoulder Raises best for?

The Smith Incline Shoulder Raises fits well into the following training splits: Upper / Lower (Upper Day), Full Body (Any session). It is classified as a upper movement.

I-track ang Smith Incline Shoulder Raises sa Cora

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