Smith-Machine Press

Step-by-Step Guide:
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.
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.
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.
Breathing:
Inhale as you lower the bar toward your chest.
Exhale as you push the bar back up.
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.