High-Incline Smith Machine Press Guide
Learn the correct form for the High-Incline Smith Machine Press to build stronger shoulders and upper chest with maximum stability.
How to Perform
- Position an adjustable bench inside the Smith machine at a high-incline angle between 60 and 75 degrees.
- Sit back firmly against the bench and adjust the seat position so the bar path clears your face and descends toward your upper chest or clavicle.
- Grip the bar with your hands slightly wider than shoulder-width and unhook it from the safety pins at full lockout.
- Lower the bar under control until it is just above your upper chest, ensuring your elbows remain tucked slightly forward rather than flared.
- Drive the bar vertically back to the starting position by extending your arms and contracting your shoulders.
- Maintain a slight bend in the elbows at the top of the movement to keep constant tension on the deltoids.
Common Mistakes
- Excessive arching of the lower back to compensate for heavy weight.
- Flaring elbows out 90 degrees which increases stress on the rotator cuff.
- Shortening the range of motion by stopping the bar several inches above the chest.
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Triceps
- Upper Pectorals
- Trapezius
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders