Smith Machine High-Incline Bench Press

oec:smith-machine-high-incline-bench-press

An incline press performed on a steep bench angle within a Smith machine, heavily emphasizing the anterior deltoids and clavicular head of the pecs.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: High-Incline Smith Machine Press, Smith Machine Steep Incline Press, Smith Machine 60-Degree Bench Press

How to do it

Position an adjustable bench inside the Smith machine at a steep 45-to-60-degree angle.
Align the bench so that the bar descends directly across the clavicle and upper chest.
Sit back firmly against the pad with feet flat on the floor, and grip the bar slightly wider than shoulder-width with an overhand grip.
Set the machine safety stops just below your expected bottom position, then unrack the bar by rotating your wrists.

Inhale and lower the bar in a controlled path toward your upper chest and collarbone.
Pause momentarily just above the chest without letting the bar crash into your collarbone or bounce.
Press the bar up along the fixed track by driving through your palms until your elbows are nearly fully extended.
Re-rack the bar safely into the catches upon completing the set.

Inhale smoothly as you lower the bar, and exhale forcefully as you press upward through the sticking point.

Bench positioned too far forward or backward, forcing severe shoulder internal rotation or crowding the face.: Adjust the bench forward or backward so the bar touches cleanly at the collarbone or high chest without awkward joint angles.
Excessively arching the lower back to turn the press into a flat bench press.: Keep the hips and lower back in contact with the pad to ensure the anterior deltoids and upper pecs perform the work.
Flaring elbows completely perpendicular to the torso, placing high stress on the glenohumeral joint.: Tuck elbows slightly to roughly a 45-to-60-degree angle relative to your sides throughout the movement.

Always engage and verify the Smith machine safety stop collars at a height that prevents the bar from pinning your chest or neck in the event of failure.

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