smith bench press

How to do this exercise

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