Smith Machine Bench Press

Instructions

1. Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
2. Grip the bar with an overhand grip slightly wider than shoulder-width apart above the middle of your chest.
3. Rotate your wrists to unhook the bar.
4. Inhale and lower the bar by bending your arms while keeping your elbows flared outward.
5. Continue to lower the bar until just before it makes contact with the middle of your chest.
6. Exhale and press the bar upward, extending your arms to return to the starting position.
7. Place the bar back on the hooks.