Push Up - Smith Mid Bar Reverse One Handed

Recommendations: 2-3 Sets, 10-15 Reps

Chest Triceps Strength Smith Machine Push Compound Gym Home

Purpose: This exercise increases strength and produces greater functional strength for pressing movements.

Benefits: Pushups are a basic body weight chest exercise.

Position the bar on a Smith Machine at about knee height. Lie face down on an exercise mat. Place your right hand on the floor. Place your feet on the bar of the Smith Machine and keep your back straight. This is your starting position. Straighten your elbows while pushing up with your arms. 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 on the floor. Place your feet on the bar of the Smith Machine and keep your back straight. This is your starting position. Straighten your elbows while pushing up with your arms. 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.