1. Set up the Smith machine with the desired weight: Ensure the bar is at a height that you can comfortably unrack and rack with a slight bend in the knees.
2. Stand under the bar and position your feet shoulder-width apart for stability.
3. Grip the bar slightly wider than shoulder-width with palms facing forward.
4. Unrack the bar by rotating the bar to disengage the hooks and then lift it off the safety stops. Straighten your arms to lift the bar up fully, preparing to start the exercise. This is your starting position.
5. Inhale and lower the bar down to your upper chest or just below your chin. Keep your back straight, core engaged, and elbows directly under the bar.
6. Exhale and press the bar upward until your arms are fully extended, but without locking your elbows at the top. Maintain a straight posture without arching your back.
7. Pause for a moment at the top, then slowly lower the bar back to the starting position.
8. Complete the desired number of repetitions and then rerack the bar by rotating it back into the locked position on the Smith machine.
Safety Tips: Make sure to keep your body firm and straight throughout the exercise to avoid unnecessary strain on your back. Do not use momentum or bounce the weight off your chest, as this can lead to injury. Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable with the movement. Always use a spotter or fitness professional to assist you if you are new to the exercise or lifting heavy weights.
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