Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Sit in the Smith machine chair with your back pressed against the seatback. Grasp the bar with an underhand (reverse) grip, hands wider than shoulder-width apart. Press the bar straight up with arms extended. This is your starting position. Lower the bar down to your upper chest. Your elbows should flare out to the sides. Inhale during this movement. Keep your back pressed against the chair back. Press the bar up to the starting position. Your elbows should be extended. Exhale during this movement. Hold the bar straight up with arms extended. Repeat for the recommended number of repetitions.