Smith Machine Guillotine Press

Put a bench under the bar so that when you are laying on the bench, your collar bones are under the path of the bar. Grab the bar wide and bench press with the elbows flared out with the bar path in line with the upper chest. WARNING - These should be done with LIGHT weight to ensure shoulder safety. This is more of a bodybuilding type bench that is used to build the chest muscles, not to build a big powerlifting bench. A powerlifting bench will be done at the nipple line or below to lift the most amount of weight possible. Lower the bar under control stretching the pecs and squeezing them as hard as you can as the weight is pressed up. When you are done with the designated repetitions, roll the bar forward until the safety hooks catch on the machine.