A seated chest press is performed by sitting with your back against the pad, gripping the handles at chest height, and pressing them forward until your arms are extended without locking out. Keep your shoulder blades pulled back and core braced as you slowly return the handles to the starting pos...

Place your hands slightly wider than shoulder-width apart on a stable elevated surface, with your body forming a straight line from head to heels. Lower your chest toward the surface by bending your elbows while keeping your core engaged and your back flat. Push through your hands to return to th...

To perform the Smith machine bench press, lie flat on a bench positioned directly underneath the barbell so that the bar aligns with your mid-chest. Reach up and grasp the bar with an overhand grip slightly wider than shoulder-width, then rotate the bar to unhook it from the safety pegs. Lower th...

Lie flat on a bench with your feet planted, grip the bar slightly wider than shoulder-width, lower it under control to your chest, then press it back up until your arms are fully extended while keeping your core tight and shoulders stable.

Drive the handles upward and across your body by starting low at hip level and sweeping your arms diagonally until they meet above chest height, keeping a slight elbow bend and controlling the return to the starting position.