Bench press on a flat bench in the Smith machine

Bench press on a flat bench in the Smith machine — technique exercises:

1. Adjust the height rod so that lying on a flat bench, you could get the neck is almost fully extended hands. Set the appropriate weight, lie on the bench. Make sure the upper part of the chest is in line with the fretboard. Take fingerboard grip a little more than shoulder width, unlock the fretboard and lock it, holding his hands outstretched. This will be your initial position.
2. On the inhale slowly lower the barbell until the neck touches your upper chest.
3. After a brief pause, exhale, return the barbell to the starting position, tensing the chest muscles. Hold the rod in this position, then lower. Remember that the downward movement should take twice more time than up.
4. Complete the required number of repetitions.
5. Clamp the fretboard to the rack when you have finished the exercise.

Note: if you are doing this exercise for the first time, use the assistance of a partner who’ll be holding you. If this is not possible, use a small weight.