Bench Press – Smith Machine

1. Set up a bench under a Smith machine so that the bar is over your chest while lying on the bench.
2. Lie down on the bench with your feet flat on the floor and your back pressed against the bench.
3. Extend your arms and grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.
4. Unrack the bar by straightening your arms and lifting it off the rack.
5. Lower the bar slowly towards your chest, keeping your elbows wide.
6. Pause for a moment when the bar touches your chest.
7. Push the bar back up to the starting position by extending your arms fully.
8. Repeat the movement for the desired number of repetitions.
9. Once finished, carefully rack the bar back onto the Smith machine.

Results