• Smith Machine Upright Row

  Intermediate

  

  

  1

  Take a double overhand roughly shoulder width grip.

  2

  Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.

  3

  lower the bar and repeat.

• Smith Machine Bench Press

  Novice

  

  

  1

  Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.

  2

  Lower the bar to your mid chest

  3

  Raise the bar until you've locked your elbows.

• Smith Machine Incline Bench Press

  Beginner

  

  

  1

  Position the bench between 30 and 45 degrees.

  2

  Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.

  3

  Lower the bar to your mid chest

  4

  Raise the bar (slowly and controlled) until you've locked your elbows.

• Smith Machine Seated Overhead Press

  Beginner

  

  

  1

  Sit on a bench with back support. Raise the bar to shoulder height with your palms forward.

  2

  Raise the bar upwards and pause at the contracted position.

  3

  Lower the weight back to starting position.