• Position a flat bench below the barbell of a Smith Machine.
• Lie on the bench face up and place your hands slightly outside of shoulder width on the barbell.
• Push the barbell up then immediately rotate it so the hooks turn out. Do not flare out your elbows.
• Slowly lower the barbell and pause just above your chest.
• Push the barbell back up to the starting position.
• Repeat the movement.

🚨 Dumbbell bench press

🚨 Exercise details

• Target muscle: Pectoralis Major
• Synergists: Anterior Deltoid, Triceps Brachii
  
• Mechanics: Compound
• Force: Push

🚨 Starting position

1. Holding a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee.
2. As you lie back on the bench, kick each dumbbell up into position, one at a time.
3. Position the dumbbells to the sides of your chest, with your arms bent at a 90-degree angle. Your elbows should not be pointing straight out to the sides; rather, tuck them in a little to approximately a 45-degree angle.
4. Spread your legs, bring your feet back, and place them firmly on the ground. Either your toes or your heels should be planted firmly on the floor.
5. Arch your back and straighten your wrists.

🚨 Execution

1. Exhale as you slowly press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch.
2. Inhale as you slowly lower the dumbbells back to the starting position, or until you feel a slight stretch in your chest.
3. Repeat.