A compound upper body exercise that targets the upper chest, shoulders, and triceps using a Smith machine on an inclined bench, providing guided movement and stability for controlled pressing.
Lie on an inclined bench positioned in the Smith machine with feet planted firmly on the ground. Grip the barbell slightly wider than shoulder-width and press it upward until arms are fully extended, then lower it back to starting position.
Lie supine on an inclined bench in the Smith machine with feet planted on the ground, gripping the barbell slightly wider than shoulder-width at chest level.
Return to the starting position with barbell at chest level, maintaining the same grip width and body position throughout the movement.
Keep your core tight, press through your palms, maintain proper form, control the movement, breathe rhythmically
Arching back excessively, flaring elbows, using momentum, incomplete range of motion, poor bar path
Increase weight gradually, add pause at top, perform variations, incorporate tempo changes, try different grip positions.
Use lighter weight, perform with dumbbells, focus on form over weight, reduce range of motion, practice stability.
Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, wrists, or chest. Ensure the bench and machine are properly adjusted. Keep your core engaged throughout the movement.