Smith-Machine Pushup

1. Set the barbell on the Smith machine to a height that is about waist level or slightly lower.

2. Stand facing the Smith machine and place your hands on the bar slightly wider than shoulder-width apart.

3. Walk your feet back so you’re leaning forward and your body is at an inclined angle to the floor. Your arms should be straight with your hands beneath your shoulders and your body should form a straight line from your head to your heels.

4. Engage your core to keep your body straight and prevent your hips from sagging or sticking up in the air.

5. Bend your elbows to lower your chest toward the bar while keeping your elbows at about a 45-degree angle to your body.

6. Lower down until your chest almost touches the bar, then press back up to the starting position by extending your arms.

7. Keep your body straight throughout the movement and make sure to perform the full range of motion during the exercise.

8. Repeat for the desired number of repetitions and sets.

Make sure to warm up before performing the exercise and cool down afterwards. Adjust the bar height as needed based on your personal fitness level; a higher bar setting will make the exercise easier, while a lower bar setting will increase the difficulty.

---