in Chest Exercise
Main Muscle Worked: Chest
Position a flat bench underneath a smith machine.
Adjust the barbell at a height that you can reach when lying down on the bench and your arms are almost fully extended. Place weights according to your preference.
Lie on your back on the flat bench.
Reach and hold the handle with both hands using a pronated grip (palms facing away). Your hands should be wider than shoulder width away from each other.
Unlock the barbell from the rack and hold it straight over your chest. Lock your arms. This is your starting position.
Slowly lower the barbell until it almost touches the middle part of your chest. Inhale as you do this movement.
Pause for a moment then slowly push the barbell up until you’re back to your starting position. Make sure that the time in lowering the barbell is twice longer than lifting it.
Lock your arms and hold the contraction on your chest for a moment. Release and proceed with your next repetition.
Once you are finished. Lock the bar back in the rack.
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