How to do it
Keep your wrists straight and stacked over your forearms.
- 1
Set the bench to an incline position under the Smith machine.
- 2
Lie on the bench with your eyes under the bar.
- 3
Grasp the bar with a grip slightly wider than shoulder-width.
- 4
Unrack the bar by rotating it and then lower it to the upper part of your chest.
- 5
Press the bar upward until your arms are fully extended.
- 6
Repeat for the desired number of repetitions.
Expert tip
Set the bench to a 30-45 degree incline to target the upper chest, and ensure you lower the bar to the upper part of your chest to fully engage the intended muscles.
Common mistakes
- ✕Flaring the elbows outward
- ✕Lifting the buttocks off the bench
- ✕Bouncing the bar off the collarbone