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Grab a bench and set it to flat or a slight incline if you wish to emphasize your upper chest a bit more. Take a barbell with handles attached on a machine and lie flat. Start with them pressed together using a neutral/hammer grip (palms facing inwards). Lie back on the bench with the

With the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position. Initiate the movement by

Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the

Set up for the smith machine deadlift by loading the appropriate amount of weight onto the smith machine and setting the bar to the lowest setting. Stand in front of the bar with your feet around shoulder width apart and half way under the loaded bar. Your toes should be pointed straight ahead or