Movement · Chest
Adjust the seat of the smith machine to a comfortable incline angle. Sit on the machine with your back against the pad and your feet flat on the ground. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in. Pause for a moment when the bar is just above your chest. Push the bar back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Technique
Adjust the seat of the smith machine to a comfortable incline angle.
Sit on the machine with your back against the pad and your feet flat on the ground.
Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
Unrack the bar and lower it slowly towards your chest, keeping your elbows tucked in.
Pause for a moment when the bar is just above your chest.
Push the bar back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
