Smith Machine Bench Press
- Place a flat bench underneath the bar of the Smith Machine. Adjust the barbell so it's at a height you can reach when your arms are almost fully extended. Load the plates onto the bar: 10 pounds is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement.
- Lie down on the bench so the bar is over the middle of your chest. Grip the bar slightly wider than shoulder-width apart. Your palms should be facing out. Unlock the bar by lifting it up and toward you. Hold the bar with your arms straight.
- Inhale and lower the bar down to your chest. Hold for one second. On an exhale, push it back up to the starting position. This counts as one rep.
- Complete three sets of 12 reps.