Lie down on an incline bench and grab the bar more than shoulder-width apart. You may need to test try lowering the bar to make sure it's goes down right at your upper chest line.
Lower the bar until it's a couple of inches above your upper chest and then push the weight back up. Repeat the movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't lock out your arms at the top of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a great exercise for beginners and for those lifters on a fat cutting cycle. The beginners will like this exercise because the Smith Machine provides for a guided and smooth movement.
The important thing here is to set up the flat bench under the Smith bar properly. Take a few moments and adjust and re-adjust the bench so that it's perfectly centered.
Then, with the unloaded bar do a few practice presses and see where the bar is coming down. As stated above, you want the bar to be coming down right on your upper chest area.
