Adjust the bench to a comfortable position on the smith machine.
Lie down on the bench with your feet flat on the ground.
Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
Unrack the barbell and lower it slowly towards your chest, keeping your elbows out to the sides.
Pause for a moment when the barbell touches your chest.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.
Activation
Chest
PrimarySets
3–5
Reps
8–12
Rest
60s