Push Up - Smith Machine Mid Bar One Handed
Recommendations: 1-3 Sets, 15-20 Reps
Intermediate Chest Triceps Strength Smith Machine Push Compound Gym
Purpose: This exercise increases strength and produces greater functional strength for pressing movements.
Benefits: Pushups are a basic body weight chest exercise.
Set up the bar in the Smith Machine about knee height. Lie face down on an exercise mat. Place your right hand about the centre of the bar. Keep your right toes on the floor, your left leg out at a diagonal, and your back straight. This is your starting position. Straighten your elbow while pushing up with your arm. Exhale during this movement. Keep your back straight throughout the exercise. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Lie face down on an exercise mat. Place your left hand about the centre of the bar. Keep your right toes on the floor, your left leg out at a diagonal, and your back straight. This is your starting position. Straighten your elbow while pushing up with your arm. Exhale during this movement. Keep your back straight throughout the exercise. Slowly return to the starting position. Inhale during this movement. 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 face down on an exercise mat, right hand about center on a Smith Machine bar, toes on the floor.
Set up the bar in the Smith Machine about knee height. Lie face down on an exercise mat. Place your right hand about the centre of the bar. Keep your right toes on the floor, your left leg out at a diagonal, and your back straight. This is your starting position.
Step 2
Straighten your elbow while pushing up with your arms.
Straighten your elbow while pushing up with your arm. Exhale during this movement. Keep your back straight throughout the exercise.
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Place your right hand about the centre of the bar. Keep your right toes on the floor, your left leg out at a diagonal, and your back straight. Repeat as required.
Step 4
Lie face down on an exercise mat, left hand about center on a Smith Machine bar, toes on the floor.
Lie face down on an exercise mat. Place your left hand about the centre of the bar. Keep your right toes on the floor, your left leg out at a diagonal, and your back straight. This is your starting position.
Step 5
Straighten your elbow while pushing up with your arms.
Straighten your elbow while pushing up with your arm. Exhale during this movement. Keep your back straight throughout the exercise.
Step 6
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Place your left hand about the centre of the bar. Keep your right toes on the floor, your left leg out at a diagonal, and your back straight. Repeat as required.