310 kcal
Smith Machine, Decline Bench, Incline Bench, Adjustable Bench
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Chest, Front Delts, Triceps
8 min
A classic horizontal pressing movement using the Smith machine’s fixed bar path to train the chest with controlled stability. You press the bar from above the chest to full elbow extension while keeping your shoulder blades set and feet planted.
Step 1
Lie on a flat bench under the Smith bar and plant both feet firmly on the floor. Squeeze your shoulder blades back and down and keep a small, natural arch in your upper back. Hold the bar slightly wider than shoulder-width with straight wrists and locked-out elbows above your mid-chest.
Step 2
Lower the bar in a controlled way until it gently touches or hovers just above your mid-chest. Keep your elbows slightly tucked so your upper arms are angled down from your shoulders, not flared straight out. Maintain your shoulder blades pinned back and your feet pressing into the floor.
Step 3
Press the bar straight up until your elbows lock out over your mid-chest. Keep your wrists stacked over your elbows and your shoulders packed down. Pause briefly at the top while staying tight through your upper back and legs.
