Chest · Beginner

Smith Machine Incline Press

Upper Chest · also Triceps, Front Delts

Equipment: Smith Machine, Adjustable Bench

How to do it

• Set the bench to 30–45° so the bar lines up with your upper chest
• Grip a bit wider than shoulders and pinch your shoulder blades
• Plant your feet, then twist the bar off the hooks
• Lower the bar under control to just above your upper chest
• Press up to nearly straight arms without locking out

Common mistake

✕ BENCH SET TOO STEEP → ✓ SET THE BENCH TO 30–45°

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, pmc.ncbi.nlm.nih.gov.