Description
Very open push variation oriented at the top of the pectorals with a strictly guided trajectory.
01 · Setup
Set up the movement
- Adjust the starting height and safety of the Smith machine.
- Shoulder blades tight and lowered, chest high.
- Elbows very open but under control, wrists neutral.
- Position the trajectory towards the top of the chest.
02 · Execution
Perform the rep
- Slowly go down to the top of your chest.
- Stop before any shoulder pain occurs.
- Push while keeping your shoulders low and the trajectory the same.
Technique cue
Controlled range of motion and no anterior shoulder pain.
Common mistakes- descent too deep
- elbows that go out without control
- bounce down
- rising shoulders
Safety notes
Risks of poor execution
- This variation is demanding on the front of the shoulder.
- Forced range of motion or too heavy a load increases the risk of injury.