The 5 Best Machines for Women
4. Smith Machine
Basic move: Chest Press
Targets: pectorals, triceps
The chest press is an incredibly effective way to work several muscles at once. It looks a little scary at first, but the Smith has a safety net -- if the weight should suddenly feel too heavy, you can plant the bar in the nearest set of holes on the frame. You can also use the Smith for standing moves like squats or lunges with weights.
Place 5-pound weight plates on both ends of bar. Lie on the bench with chest directly beneath bar, feet flat on floor. Grip bar with hands slightly wider than shoulder-width apart, palms forward, and unhook bar; straighten arms. Bend elbows until they're just below shoulder height, then press back up. On last rep, bend wrists to set bar back on hooks.
Challenge yourself: You can work more of your upper-chest muscles by doing the exercise on an incline bench positioned at 45 degrees.
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