[Smith Bench Press] mainly exercises the chest muscles. 1. Adjust the position and angle of the long climb on the Smith machine to keep the axis of the barbell falling on the corresponding part of the chest when lifting up the bench press; use a grip wider than shoulder width to fully stretch and completely contract the pectoralis major muscle. 2. When the barbell is pushed up until both arms are straightened, the pectoralis major must be in a "peak contraction" state and pause for a moment. 3. Exhale through your nose when pushing up, and inhale through your mouth when returning.