in Chest Exercise
Main Muscle Worked: Chest
Position an inclined bench underneath a Smith Machine. Position it in a way that the barbell is parallel to your chest once you lie on the bench.
Setup the barbell on the Smith Machine at a height wherein even if you’re lying down on the bench, your arms are almost fully extended when holding the handles.
Place weights on the barbell according to your preference.
Lie on the inclined bench and hold the handle of the barbell with both hands using a pronated grip (palms facing forward). Your hands should be wider than shoulder width.
Unlock the barbell from the rack and lift it straight over your chest. Lock your arms. This is your starting position.
Slowly lower the barbell until it almost touches your upper chest. Inhale as you do this.
Pause for a moment the slowly lift the barbell up until you’re back to your starting position. Exhale as you do this.
Lock your arms and hold the contraction on your chest for a second then release it before you proceed with your next repetition. Make sure that it should take at least twice as long to lower the barbell than to lift it.
Repeat until the recommended amount of repetitions is achieved.
Once you are finished, place the barbell back in the rack.
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