smith bench press

How to perform it

Adjust the height of the smith machine bar to chest level. Lie flat on the bench with your feet firmly planted on the ground. Grip the bar with an overhand grip slightly wider than shoulder-width apart. Unrack the bar and lower it towards your chest, keeping your elbows tucked in. Pause for a moment when the bar touches your chest. Push the bar back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

1. 1Adjust the height of the smith machine bar to chest level.
2. 2Lie flat on the bench with your feet firmly planted on the ground.
3. 3Grip the bar with an overhand grip slightly wider than shoulder-width apart.
4. 4Unrack the bar and lower it towards your chest, keeping your elbows tucked in.
5. 5Pause for a moment when the bar touches your chest.
6. 6Push the bar back up to the starting position, fully extending your arms.
7. 7Repeat for the desired number of repetitions.