Smith machine incline bench press
Lie flat on an incline bench and set your hands just outside of shoulder width. Set your shoulder blades by pinching them together and driving them into the bench. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back. Let the weight settle and ensure your upper back remains tight after lift off. Inhale and allow the bar to descend slowly by unlocking the elbows. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
The first set should start with an empty, later you may add some plates. Repeat the movement for the desired number of repetitions.
Mistakes and Recommendations:
When you work with a weight of 60-75% of the maximum weight, you can do it yourself. If you take more weight, you need some spotting. Ask a partner to help you.
Do not raise your buttocks, back and feet. Control them.
Do not arch your back. It makes no sense in this exercise.