Perform a controlled bench press with the barbell on the Smith machine. Lower the bar to mid-chest, keeping wrists neutral and elbows slightly angled, then press up to starting position.
Keep your chest up, elbows angled, and press smoothly for full muscle engagement.
Chest, Front Shoulder, & Triceps
A sturdy, padded bench with a flat surface for lying or sitting during exercises.
A weight machine with a guided barbell on rails for controlled vertical or angled lifting.
Flat, circular weights with center holes designed to fit onto barbells, dumbbells, or plate-loaded machines.
Intermediate: Requires moderate skill, good form, and technique.
Bilateral: Each rep engages both sides of the body simultaneously.
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