Instructions: Position a flat bench between the smith machine. Lie down on the bench press and position
yourself so that your shoulders joints are aligned up directly beneath the bar of the smith machine.
You can either place your feet on the floor or bend your knees and place them on the end of the
bench itself. Reach up and take a over grip on the bar placing your hands about 4-6 inches wider
than your shoulders on each side. Straighten your arms and at the same time rotate
the bar,clearing the hooks away from their attachment holes. Being sure to keep your elbows back as far as possible, slowly
bend your arms and lower the bar until it slightly touches your chest. Then push the bar back
up and return to the starting position. Repeat for the number of reps assigned.
Note The smithmachine is a good way to learn the
movement of the bench press before turning to free weights.
Don't jerk the weight up. Use a slow controlled movement. Don't arch your back. This robs your
chest of fully receiving the resistance it needs to achieve a good workout.