Barbell Press - Smith Flat Feet Up 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.
Lie on a supine (flat) bench in a Smith Machine. Hold the bar with the palms face up and hands shoulder-width apart. Position your feet in the air above the end of the bench with your knees and hips 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.
Step 1
Lie on a flat bench, holding the bar hands shoulder-width apart, above your chest with elbows straight.
Lie on a supine (flat) bench in a Smith Machine. Hold the bar with the palms face up and hands shoulder-width apart. Position your feet in the air above the end of the bench with your knees and hips at about 90 degrees. The bar should be over your chest. This is your starting position.
Step 2
Lower the bar to your neck. Your arms will flare out to the sides.
Lower the bar to your neck, allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the bar off your chest. Do not arch your back.
Step 3
Raise the bar, bringing it up and over your chest. Squeeze your pecs and hunch your shoulders forward.
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.