Barbell Press - Smith Floor Reverse Close Grip

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

Intermediate Chest Triceps Anterior Delts Strength Smith Machine Push Compound Gym

Purpose: This exercise works primarily the triceps.

Benefits: The exercise eliminates isolates the triceps. The reverse grip makes the exercise more difficult.

Lie on an exercise mat on the floor in a Smith Machine. Hold the bar with the palms in a reverse position and hands close together. Position your feet flat on the floor, knees bent at about 90 degrees. The bar should be over your chest. This is your starting position. Lower the bar to your chest, keeping your elbows close 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 triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.