STARTING POSITION:
Select the appropriate plates amount to put them on the bar of a Smith machine Lie back on a flat bench, your eyes should be under the bar. Your feet should be touching the floor. Grab the bar using a prone grip slightly wider than shoulder width apart. Lift the bar just a little and twist your hands to un-rack the bar.
MOVEMENT:
Lower the weight down slowly to the chest while you breath in. After 1 sec., push the bar back to the starting position while you exhale. Repeat the movement until all repetitions are completed and then re-rack the barbell.
TIPS: Focus on push the bar with your chest muscles and squeeze the glutes when you do it. If you are a beginner at this exercise, use a spotter. If no spotter is available, then be conservative with the load that you use.
