smith bench press

Adjust the height of the smith machine bar to chest level. Lie flat on the bench with your feet firmly planted on the ground. Grip the bar with an overhand grip slightly wider than shoulder-width apart. Unrack the bar and lower it towards your chest, keeping your elbows tucked in. Pause for a moment when the bar touches your chest. Push the bar back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.