VARIATIONS
- Incline Dumbbell PressSeatedChest · Dumbbell · Incline Bench
- Smith Machine Incline PressChest · Shoulders · Smith Machine · Incline Bench
- Smith Machine Bench PressFlatChest · Smith Machine · Bench
- Smith Machine Shoulder PressShoulders · Smith Machine · Bench
- Machine Reclined Shoulder PressFront Delts · Triceps · Machine
- Smith Machine Close-Grip Bench PressCloseFlatTriceps · Smith Machine · Bench
High-Incline Smith Machine Press
Bar moves on a fixed path over the upper chest on a steep incline.
This exercise targets the upper chest and front deltoids using a fixed bar path for stability. It allows heavy loading on the clavicular head of the pectorals with reduced balance requirements.
HOW TO DO IT
- Set the bench to a steep 45 to 60-degree incline.
- Lie back and grip the bar slightly wider than shoulder width.
- Unrack the bar and lower it slowly to the upper chest.
- Press the weight upward until your elbows are nearly locked.
- Return the bar to the safety hooks after completing your set.
COMMON MISTAKES
- Bouncing the bar off the collarbone.
- Flaring elbows out too wide at the bottom.
- Lifting hips off the bench during the press.
- Locking elbows aggressively at the top of the rep.
TIPS
- Keep your feet flat and drive through your heels for stability.
- Tuck your elbows slightly to protect the shoulder joints.
- Maintain constant tension on the muscles throughout the movement.
SAFETY
- Ensure the safety stops are set just below your lowest range of motion.
- Do not arch your lower back excessively to reach the bar.
DETAILS
- Muscles
- ShouldersChestTricepsUpper ChestFront Delts
- Equipment
- Smith MachineIncline Bench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Lying on the back
- Bench angle
- Incline
- Load type
- Weighted
SIMILAR EXERCISES
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Ratings
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