Smith Machine Bench Press.

How to do it.

1. Step 01

   Set bench under bar aligning with mid-chest

2. Step 02

   Grip bar slightly wider than shoulder-width

3. Step 03

   Unrack and lower to chest with control

4. Step 04

   Press up along the machine's path

5. Step 05

   Keep shoulder blades retracted

6. Step 06

   Rack securely after each set

Pro cues.

• Use safeties at proper height

• Don't bounce off the chest

• Match bench position to bar path