Smith Bench Press

Starting Position 1. Lie on the Smith machine bench with your feet firmly planted on the floor. 2. Adjust the bench so the barbell is aligned with the middle of your chest. 3. Grip the barbell slightly wider than shoulder-width apart. 4. Secure the barbell and get ready to start. During the Exercise 1. Slowly lower the barbell towards your chest. 2. Stop just before it touches your chest, then use your chest muscles to press the barbell back up. 3. Keep a slight bend in your arms; do not fully extend them. Breathing Tips Inhale as you lower the barbell, and exhale as you press it up.