Bench Press - Smith Machine
Lie down on your back on the bench (making sure the bench is flat), set the machine to your height so that the bar is in line with your lower chest and keeping your tummy tight so that you do not arch your lower back (if the bench is too high forcing your back to arch and your feet do not rest comfortably on the ground then place your feet on the bench - if you are unsure; ask an instructor).
Placing your hands on the bar wider than shoulder width apart. Unlock the bar and slowly lower until your elbows are at a 90 degree angle then raise the bar up again to the point where your arms are straight but with a slight bend in the elbows.
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