CHEST - Incline Smith Machine Chest Press

1. Take position in the Smith Machine on a bench inclined to around 30-45 degrees. Any higher than this will take the focus off your chest and place it onto your shoulders.

2. Place your feet flat on the floor, take a medium width grip on the bar, retract your shoulder blades and arch your back slightly. Unhook the bar so that you are at full arm extension above your chest and settle yourself. This is the starting position.

3. Commence the movement by lowering the bar over 1-2 seconds as you breathe in. The bar should just touch your upper sternum at the bottom of the movement but without bouncing off the chest.

4. Raise the bar over 1-2 seconds as you breathe out and return to the starting position.