Description
Press at a slight incline to target the upper chest with assistance from the triceps.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Set the incline between 15 and 30 degrees.
- Plant your feet on the floor and keep your buttocks and upper back stable.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows 45–60 degrees from your torso and wrists aligned.
- Position yourself so the guided path reaches your upper chest.
02 · Execution
Perform the rep
- Lower under control toward your upper chest.
- Keep your forearms vertical and maintain the same elbow angle.
- Press upward firmly without abrupt lockout.
Technique cue
Elbows at 45–60 degrees and a stable path throughout.
Common mistakes- setting the incline too high
- spreading the elbows to 90 degrees
- bouncing at the bottom
- bending the wrists out of alignment
- lowering without control
Safety notes
Risks of poor execution
- The guided path is more stable than free weights.
- An incorrect position beneath the bar can create shoulder strain.