- Weight plates (optional, depending on your strength level)
- Workout bench
1. Setup:
- Place the bench inside the Smith machine, ensuring that it is centered under the bar.
2. Positioning:
- Lie down on the bench with your back flat and feet planted firmly on the floor.
- Grip the bar with a close, palms-up grip (similar to a reverse grip), positioning your hands just inside shoulder width.
3. Starting Position:
- Carefully unrack the bar by resting it above your chest, using your arms to stabilize it.
- Keep your elbows slightly tucked in, aiming for a 45-degree angle from your body.
4. The Movement:
- Lowering Phase: Slowly lower the bar toward your chest, aiming for the lower part of your chest, while keeping your elbows close to your body. Control the descent to avoid dropping the bar.
- Pressing Phase: Push the bar back up to the starting position by extending your arms, keeping your elbows close to your body throughout the movement.
5. Breathing:
- Inhale as you lower the bar and exhale as you push it back up.
6. Repetitions:
- Aim for 8-12 repetitions for beginners, ensuring that you maintain good form throughout the exercise.
7. Safety Tips:
- Start with lighter weights to master the form before gradually increasing the weight.
- If you’re unsure, consider having a workout partner or trainer assist you for safety.
8. Completion:
- Once you finish your set, carefully rack the bar back into place.
