How to perform it

1. 1

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

2. 2

   Stand facing the bar with your feet shoulder-width apart.

3. 3

   Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.

4. 4

   Step back and position yourself with a slight bend in your knees.

5. 5

   Keep your chest up and core engaged throughout the exercise.

6. 6

   Lower the bar towards your chest, keeping your elbows tucked in.

7. 7

   Pause for a moment at the bottom, then push the bar back up to the starting position.

8. 8

   Repeat for the desired number of repetitions.

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