Exercise Tutorial: Smith Machine Bench Press

Place a flat bench underneath the smith machine. Then, place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Lay down on the bench and grab the bar with a slightly wider than shoulder-width grip.
Unlock the bar and lower it to your chest and push back up. Do not bounce the bar off the chest, you should be in control at all times. Your head and buttocks should always be in contact with the bench.
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