Smith Machine Bench Press

This machine-assisted bench press offers controlled resistance for chest development.

Instructions

1. Set up a flat bench beneath the Smith machine with the bar just above your reach.
2. Lie on the bench and grip the bar with your hands slightly wider than shoulder-width apart.
3. Unrack the bar and hold it straight above your chest with locked arms.
4. Lower the bar slowly until it touches your chest, keeping your elbows steady.
5. Press the bar back up to the starting position and repeat for the desired reps.