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  • S M I T H M A C H I N E  B E N C H P R E S S
    Muscles worked: Chest

    Instructions:
    Position a flat bench between the smith machine. Lie down on the bench press and position yourself so that your shoulders joints are aligned up directly beneath the bar of the smith machine. You can either place your feet on the floor or bend your knees and place them on the end of the bench itself. Reach up and take a over grip on the bar placing your hands about 4-6 inches wider than your shoulders on each side. Straighten your arms and at the same time rotate the bar,clearing the hooks away from their attachment holes. Being sure to keep your elbows back as far as possible, slowly bend your arms and lower the bar until it slightly touches your chest. Then push the bar back up and return to the starting position. Repeat for the number of reps assigned.
    Note The smithmachine is a good way to learn the movement of the bench press before turning to free weights.
    Dont's:
    Don't jerk the weight up. Use a slow controlled movement. Don't arch your back. This robs your chest of fully receiving the resistance it needs to achieve a good workout.

    Alternate exercises: Bench Presses, Dumbbell bench presses

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