Smith machine bench press

Proper Position

• Set a flat bench under the Smith machine bar.
• Lie on the bench with your back firmly supported and your feet flat on the floor for stability.
• Grip the bar with a pronated grip (palms facing forward), hands slightly wider than shoulder-width apart.
• Position the bar above your chest and unlock the safety of the Smith machine.

Movement

• Slowly lower the bar by bending your elbows until it is close to your chest.
• Push the bar upward by extending your arms until they are nearly fully straightened (do not lock your elbows).
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower the bar.
• Exhale as you push the bar upward.

Tips

• Keep your back firmly pressed against the bench to avoid arching your lower back.
• Focus on contracting your chest muscles throughout the movement.
• Perform controlled movements to avoid jerky motions.