Description
Horizontal press to develop the chest with substantial triceps involvement.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your feet stable on the floor and your buttocks and upper back still.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows approximately 45–60 degrees from your torso.
- Align your wrists with your forearms.
- Position yourself so the guided path naturally reaches the middle of your chest.
02 · Execution
Perform the rep
- Lower under control toward the middle of your chest.
- Pause with control briefly at the bottom without bouncing.
- Press along a stable path until the load is above your shoulders.
Technique cue
Fixed shoulder blades and a stable path on every repetition.
Common mistakes- flaring the elbows to 90 degrees
- bouncing off the chest
- bending the wrists backward
- lifting the buttocks
- lowering too quickly
Safety notes
Risks of poor execution
- The guided path reduces the risk of losing control sideways.
- An incorrectly adjusted position can still overload the shoulders and wrists.