Recommendations: 2-3 Sets, 8-12 Reps
For this exercise you will need 1 bench and a Smith Machine. The bench is placed at the back of the Smith Machine and the bar is set at its lowest level. Position yourself so that your hands are behind your body about shoulder-width apart on the bar and your heels are supported by the bench. Your elbows should be straight. This is your starting position. Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Your elbows should extend straight behind you. Inhale during this movement. Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Position yourself so that your hands are behind your body about shoulder-width apart on the bar and your heels are supported by the bench. Your elbows should be straight. Repeat for the recommended number of repetitions.
Step 1
For this exercise you will need 1 bench and a Smith Machine. The bench is placed at the back of the Smith Machine and the bar is set at its lowest level. Position yourself so that your hands are behind your body about shoulder-width apart on the bar and your heels are supported by the bench. Your elbows should be straight. This is your starting position.
Step 3
Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Position yourself so that your hands are behind your body about shoulder-width apart on the bar and your heels are supported by the bench. Your elbows should be straight.