Smith-Machine Wide-Grip Bench Press

Position a flat exercise bench underneath the Smith machine bar and lie back with your feet planted firmly on the floor.

Grip the bar with your hands placed wider than shoulder-width apart to emphasize your chest.

Unrack the bar by rotating your wrists and hold it directly over your mid-chest with your arms extended.

Inhale as you slowly lower the bar in a controlled motion until it gently touches your chest.

Exhale and press the bar straight back up to the starting position by extending your arms fully.