How to do it
Squeeze your shoulder blades together before unracking the bar.
- 1
Lie on the bench with your eyes under the Smith machine bar.
- 2
Grasp the bar with a grip slightly wider than shoulder-width.
- 3
Unrack the bar by rotating the bar and then lower it to the middle of your chest.
- 4
Press the bar upward until your arms are fully extended.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your feet planted firmly on the ground and maintain a slight arch in your lower back to maximize chest engagement.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Bouncing the bar off the chest
- ✕Lifting the hips off the bench