Bench Press - Smith Feet Up Flat Reverse Wide

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner 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 machine allows someone to lift heavier weights and thus build more strength quicker.

Lie on a supine (flat) bench in the Smith machine with your feet with ankles crossed above the bench so that both the knees and the hips are at about 90 degrees. Grasp the bar, hands wider than shoulder-width apart and in an overhand (reverse) position, unlock the bar, and press the bar up extending your arms. This is your starting position. Slowly lower the bar, bending your elbows out to the sides. Inhale during this movement. Do not bounce the bar off your chest. Press the bar to the starting position. Exhale during this movement. At the end of this 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.