Smith Machine Bench Press

Put a bench under the bar so that when you are laying on the bench the bottom of your chest is in line with the bar. Grab the bar wide and bench press with the bar path in line with the nipple line or the lower pec. Unhook the bar from the safety hooks with a grip where the elbows are directly under the wrists. Plant the feet, and keep the chest sticking out while you lower the bar to the chest. Straighten the bar using the triceps and not just the shoulders by keeping the elbows in and keeping your back tight. When you are done with the designated repetitions, roll the bar forward until the safety hooks catch on the machine.