Smith Machine Front Press is a compound pull that primarily develops the full body. Performed with smith machine, it builds strength, stability and control through a full range of motion when programmed with intent.

1. 01

   Set up

   Take a stable stance and grip the smith machine with the lift positioned over your base of support. Brace the core and pack the shoulders before the first rep.

2. 02

   Initiate the rep

   Begin the movement by driving the elbows, keeping the target muscle (full body) loaded throughout.

3. 03

   Working range

   Move through the full available range without losing position. Avoid bouncing out of the stretched position - use a controlled tempo.

4. 04

   Finish the rep

   Return to the start position by reversing the movement under control and squeezing the full body at the top.

5. 05

   Breathing

   Inhale and brace before the rep, exhale on the hardest portion of the lift.