Smith-Machine Press

Step-by-Step Guide:

1. Set Up the Smith Machine:

   • Adjust the bench to a flat position (or incline if desired).

   • Set the bar to a height that's easy to grab while lying down.

   • Load an appropriate amount of weight onto the bar.

2. Position Yourself:

   • Lie flat on the bench with your feet firmly planted on the floor.

   • Grip the bar with your hands slightly wider than shoulder-width apart.

   • Make sure your shoulders, hips, and feet are aligned, and your back remains neutral.

3. Perform the Exercise:

   • Unrack the bar by rotating it slightly and lifting it off the safety catches.

   • Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle to your body.

   • Push the bar back up, fully extending your arms without locking your elbows.

   • Repeat for the desired number of reps.

4. Breathing:

   • Inhale as you lower the bar toward your chest.

   • Exhale as you push the bar back up.

5. Reps and Sets:

   • Perform 8-12 reps per set and aim for 3-4 sets.

Pro Tips for Success:

• Keep Your Core Engaged

  Ensure your core is tight throughout the movement to protect your lower back.

• Don’t Rush

  Control the weight on both the way down and the way up. Avoid bouncing the bar off your chest.

• Adjust Hand Position

  A wider grip targets the chest more, while a narrower grip hits the triceps more.