How to do it
Keep your shoulder blades pinched together underneath you.
- 1
Lie on the bench with your eyes under the Smith machine bar.
- 2
Grasp the bar with a grip narrower than shoulder-width.
- 3
Unrack the bar by rotating the bar and then lower it to the lower part of your chest.
- 4
Press the bar upward until your arms are fully extended, keeping your elbows close to your sides.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your body to maximize triceps engagement and reduce strain on your shoulders.
Common mistakes
- ✕Flaring the elbows outward
- ✕Bouncing the bar off the sternum
- ✕Bending the wrists backward