Description
Very wide press variation targeting the upper chest with a strict guided path.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your shoulder blades together and down, with your chest high.
- Keep your elbows very wide but controlled and wrists neutral.
- Set the path toward your upper chest.
02 · Execution
Perform the rep
- Lower slowly toward your upper chest.
- Stop before any shoulder pain occurs.
- Press with your shoulders down along the same path.
Technique cue
Controlled range and no pain at the front of the shoulder.
Common mistakes- lowering too deeply
- letting the elbows move without control
- bouncing at the bottom
- raising the shoulders
Safety notes
Risks of poor execution
- This variation is demanding on the front of the shoulder.
- Forcing the range or using too much weight increases the risk of injury.