This exercise can also be done with a free weight barbell and a bench. Your form would remain the same. I prefer the smith machine on this exercise because of the stability when bringing the bar up so high and the ability to focus more on upper chest without shoulders taking over. The exercise emphasizes the upper chest.

• Place a flat bench in the smith machine so the bar will come down to around your collar bones. Lie flat on the bench, pull your shoulders back and down, and push your chest out.

• Grab the bar with a slightly wider than shoulder-width grip. Keep the bar lower in your palms so the bar is stacked over your forearms. You’ll be stronger this way. A grip where you don’t wrap your thumbs around the bar, also known as a suicide grip, is safer to use on the smith machine. This grip can make it easier to keep the bar lower in your palms and feel your chest working as you press. A full grip, thumbs around the bar, is completely fine too.

• Unrack and lower the bar with control. Lower it to around your collar bones. You don’t have to actually touch them with the bar, but stopping an inch short is fine. Press back up.