How to perform it

1. 1

   Adjust the height of the smith machine bar to chest level.

2. 2

   Lie flat on the bench with your feet firmly planted on the ground.

3. 3

   Grip the bar with an overhand grip slightly wider than shoulder-width apart.

4. 4

   Unrack the bar and lower it towards your chest, keeping your elbows tucked in.

5. 5

   Pause for a moment when the bar touches your chest.

6. 6

   Push the bar back up to the starting position, fully extending your arms.

7. 7

   Repeat for the desired number of repetitions.

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