Bench Press - Smith Feet Up Close Grip Reverse
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Triceps Chest Shoulders Strength Smith Machine Flat Bench Push Compound Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works both heads of the triceps with a heavier weight than can typically be done with dumbbells.
Lie on a supine (flat) bench in a Smith Machine. Take a close grip on the bar, hands in an overhand (reverse) grip. Raise and position your feet with ankles crossed above the bench so that both the knees and the hips are at about 90 degrees. Raise the bar from the rack. This is your starting position. Lower the bar slowly to your chest. Keep the elbows close to your body. Inhale during this movement. Do not bounce the bar off your chest. Press the bar back to the starting position by extending your elbows. Exhale during this movement. 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.
Step 1
While lying on a flat bench in a Smith machine, grasp the bar with a close reverse grip. Raise the bar.
Lie on a supine (flat) bench in a Smith Machine. Take a close grip on the bar, hands in an overhand (reverse) grip. Raise and position your feet with ankles crossed above the bench so that both the knees and the hips are at about 90 degrees. Raise the bar from the rack. This is your starting position.
Step 2
Lower the bar to your chest, elbows close to your body.
Lower the bar slowly to your chest. Keep the elbows close to your body. Inhale during this movement. Do not bounce the bar off your chest.
Step 3
Press the bar back to the starting position by extending your elbows.
Press the bar back to the starting position by extending your elbows. Exhale during this movement. Take a close grip on the bar, hands in an overhand (reverse) grip. Raise and position your feet with ankles crossed above the bench so that both the knees and the hips are at about 90 degrees. Raise the bar from the rack.