Barbell Press - Smith Feet Up Reverse Guillotine

Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght

Intermediate Chest Triceps Anterior Delts Strength Smith Machine Flat Bench Push Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker. The reverse grip makes the exercise more difficult.

Lie on a supine (flat) bench in a Smith Machine. Hold the bar with the palms in a reverse position and hands shoulder-width apart. Position your feet on the end of the bench with your knees at about 90 degrees. The bar should be over your chest. This is your starting position. Lower the bar to your neck, allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the bar. Do not arch your back. Straighten your elbows while moving the bar so that it move up and slightly back so the bar ends up over your chest. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.