Adjust the height of the smith machine bar to chest level.
Stand facing the bar with your feet shoulder-width apart.
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Step back and position yourself with a slight bend in your knees.
Keep your chest up and core engaged throughout the exercise.
Lower the bar towards your chest, keeping your elbows tucked in.
Pause for a moment at the bottom, then push the bar back up to the starting position.
Repeat for the desired number of repetitions.
Activation
Chest
PrimarySets
3–5
Reps
8–12
Rest
60s