Description
Slight incline pushing movement to target the upper pectorals with the help of the triceps.
01 · Setup
Set up the movement
- Adjust the starting height and safety of the Smith machine.
- Adjust the tilt between 15 and 30 degrees.
- Feet anchored to the ground, glutes and upper back stable.
- Shoulder blades tight and lowered, chest out.
- Elbows at 45-60 degrees from the chest, wrists aligned.
- Position yourself so that the guided trajectory falls on your upper chest.
02 · Execution
Perform the rep
- Descend controlled towards the top of the chest.
- Keep your forearms vertical and your elbows at the same angle.
- Push hard upwards without suddenly locking.
Technique cue
45-60 degree elbows and stable trajectory from start to finish.
Common mistakes- tilt too high
- 90 degree cross bends
- bounce down
- broken wrists
- uncontrolled descent
Safety notes
Risks of poor execution
- The guided trajectory is more stable than free loading.
- A poor position under the bar can create shoulder strain.