Lie on a flat bench positioned under the smith machine barbell, with your feet flat on the floor and your back pressed firmly against the bench. Grip the barbell with an overhand grip (palms facing forward), hands slightly wider than shoulder-width apart.
Unrack the barbell by extending your arms straight up. Having the barbell over your chest with your elbows slightly bent.
Lower the barbell towards your chest by bending your elbows, ensuring the barbell follows a straight path and your elbows are at a 45-degree angle to your torso.
Push the barbell back up to the starting position by extending your elbows, fully engaging your chest muscles. Repeat for the desired number of repetitions.
Form tips
Keep your movements slow and controlled to maximize muscle engagement and prevent injury.
Maintain a 45-degree angle with your elbows to effectively target your chest muscles.
Avoid locking out your elbows at the top of the movement to keep tension on your chest.
