smith bench press

Instructions

1. 1

   Step 1: Adjust the height of the smith machine bar to chest level.

2. 2

   Step 2: Lie flat on the bench with your feet firmly planted on the ground.

3. 3

   Step 3: Grip the bar with an overhand grip slightly wider than shoulder-width apart.

4. 4

   Step 4: Unrack the bar and lower it towards your chest, keeping your elbows tucked in.

5. 5

   Step 5: Pause for a moment when the bar touches your chest.

6. 6

   Step 6: Push the bar back up to the starting position, fully extending your arms.

7. 7

   Step 7: Repeat for the desired number of repetitions.