A bilateral chest press on a flat bench beneath the guided bar of a Smith machine. The pectoral muscles, triceps and anterior deltoids move the load along the machine's fixed path, while the bench supports the head, back and pelvis.
Position a flat bench under the Smith bar and set the machine's safety stops before loading.
Lie on the bench with your head, upper back and pelvis supported and both feet on the floor.
Take an even overhand grip, release the hooks and position the bar above the chest.
Lower the bar toward the chest with the demonstrated chest-oriented elbow path, without bouncing.
Press along the fixed guides to extend the arms, then engage the hooks securely after the final repetition.
Check the hook and safety-stop operation with a light load first.
Align the bench to the fixed bar path; do not assume every Smith machine has the same guide angle.
Maintain a stable upper-back position and a comfortable wrist alignment.
Use a controllable depth without forcing the shoulders into the bottom position.
Positioning the bench so the fixed bar path forces an uncomfortable shoulder position.
Bouncing the bar off the chest.
Lifting the pelvis off the bench.
Starting without a clear plan for re-hooking and safety stops.
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