Things You'll Need:
- Smith machine, flat bench
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Step 1
Locate the smith machine in your gym; this will be the machine that looks like a squat rack with a barbell attached to poles that slide up and down. You will also see hooks attached to the bar that will allow the bar to be easily removed and placed back at varying intervals. The poles will act as a guide for the bar and will help move it in the proper range of motion on the bench press.
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Step 2
Place a flat bench under the bar leaving enough room for you to be able to lie down on the bench and unhook the bar off of the rack. Place the bench in such a way that the bar is right above where your chest will be. Once you have done this be sure to add a light weight to get used to the exercise or just leave the weights off and complete the exercise with just the bar.
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Step 3
Photo Courtesy of: http://www.bench-press.netLay flat on your back on the bench and grasp the bar with an overhand grip meaning palms facing away from you. You will also grasp the bar at shoulder width or slightly wider. Grasping the bar at a narrower grip will emphasize the work on your triceps muscles. Once you grasp the bar unhook the bar off of its holder and push up so that your arms are at full extension. At this position you will be in your starting position.
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Step 4
Slowly lower the bar to your chest in a slow controlled motion. Once the bar touches your chest do not allow it to sit on your chest for too long. Letting it touch your chest for a split second to a second is optimal for proper tension on the chest muscles. As much as possible you want to keep a good steady rhythm while you perform this exercise.
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Step 5
Explode on the way up pushing with all of your might until you are again at the starting position. When you are at the starting position you will feel the muscles in your chest and triceps start to contract. Hold this for a split second to a second and then slowly lower back to your chest again. Repeat this for at least 8 repetitions.
