Exercise Description: Flat Smith Machine Barbell Bench Press

Specs: Muscles Worked: The primary muscles being worked during flat Smith Machine bench presses are the Chest (Pectorals). Secondarily are the Triceps, Shoulders (Deltoids), Upper Back, Traps and Lower Back.

Instructions: 1) Lie on back with head underneath bar, shoulders pulled back, eyes aligned with bar, and feet flat on floor. 2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. 3) Start position: Press bar up and rotate in hands so the safety catches clear the pins. Lower bar to chest at the nipple-line. Press bar up to starting position.

Note - The advantage of the smith machine is that the fixed guides can help control the bar, taking the need to balance the bar out of the equation and to possibly handle bigger weights. The fact that you don't need to balance the bar can also be a disadvantage depending on what you are working towards and also your individual characteristics.