Instructions

1. 1

   Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.

2. 2

   Place your hands on the bar, with your hands wider than shoulder width.

3. 3

   Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.

4. 4

   Keeping your body straight, lower your chest to the bar by bending the arms.

5. 5

   Return to the starting position by extending the elbows, pressing yourself back up.