|
Smith Machine
Bench Press:
|
Position a bench in the middle of a smith machine,
with the bar a little bit less than arms's lengh above the
bench. Add some weight to the bar. Lay down, and lift the bar
off the rack, so your arms are extended almost straight, but always
with a slight bend in the elbows. It is in this position that you
squeeze your chest muscles hard for one second or less. You also
exhale in this position. |
|
|
Slowly lower bar until your upper arms are parallel,
or very slightly lower than parallel to the ground. This is the
"eccentric" portion or "negative" portion of the rep. Inhale at
the bottom. Then do the "concentric" or "positive" portion
of the rep by raising the weights as shown in the first
picture. Repeat for reps. Start light and work your way
up. |
|
|
