Shoulders
High-Incline Smith Machine Press
A controlled vertical press designed to overload the anterior deltoids with maximum stability and safety.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.