Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up a bench behind you in the Smith machine, thighs parallel to the floor. Adjust the bar to shoulder height and load weight. Stand under the bar, feet shoulder-width apart, bar across your upper back. Unrack and step back, aligning legs with the bench. Engage your core, chest up, and lower your body by bending at the hips and knees. Descend until glutes lightly touch the bench, knees aligned with toes. Push through your heels to return to the starting position, fully extending hips and knees. Repeat.
Ensure proper bench positioning for full range of motion. Distribute weight evenly through your heels. Maintain a straight back and chest throughout. Use a spotter for heavy weights or if you're new to the exercise. Control the descent, avoid bouncing.
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