Sharing exercises that I am currently using and how to execute them.
Step 1 - Setting up your station is important for an effective lift. You'll want to place a flat bench in the middle of the Smith Machine. Position the bar, so that your arms need to fully extend to reach it from the bench. Set height of bench to 60 degrees. Set the safety pins, especially if you're not using a spotter, so if you fail a rep, you can place the bar safety back on the rack.
Step 2 - Once your station is set, lie flat on the bench so that the middle of your chest lines up with the barbell.
Step 3 - Grab the barbell with your pinky as guide on how wide you should go. if grip feels too narrow you can use the next finger down lined up with the ring until you fine what is comfortable. Note the closer your are to the torso stronger position you will be. Press the bar to un-rack it.
Step 4 - Slowly lower the bar, keeping your elbows slightly tucked in to avoid putting too much strain on your shoulders.
Step 5 - top when the bar is at your chest or a few inches above, depending on your mobility, but your elbows should bend to about 90 degrees.
Step 6 - Press the bar all the way back up until your arms are fully extended, and your elbows are locked out. Slowly lower back down in the same path to the starting position.
Coaching Inquries
dropemathletics@gmail.com
In the subject line put "Be Better"
and let me know what your looking to do.
General fitness/Beach Body, Bodybuilding, powerlifting,
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