How to do Flat Bench Barbell Press Smith Machine

Chest Exercise Training Workout

Lie down on a flat bench positioned under the Smith machine. Grab a little wider than shoulder width-grip. With your feet planted on the floor, back arched, and hips flat on the bench, drive the weight up from the rack and over your chest. In a slow, controlled movement lower the weight carefully until the bar reaches your nipples but only about half an inch above your chest. Do not touch your chest as you want to keep constant tension on the chest the whole time and not use any momentum. Explode the weight up and a little backward in a controlled manner while your feet and hips are still planted until your arms are extended outward but with a slight bend.