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Chest Exercises - Smith Machine Bench Press
Smith Machine Bench Press
Exercise Advice: This exercise is very similar
to the regular flat barbell bench press. The only difference is
that the Smith machine acts as a spotter for you! Place a free standing
flat bench under a Smith Machine (if you not know what a Smith machine,
simply ask a trainer at your gym to assist you). Lie flat on your
back and grab the barbell above you with a grip slightly beyond
shoulder width apart. Lift the barbell off of the rack and slowly
lower it to about 3 inches above your chest and then press the bar
back to the start position. DO NOT TOUCH THE BAR TO YOUR CHEST (this
causes unneeded stress on your shoulder joints and takes the tension
away from your pec muscles, which are what we want to be doing the
work!). Be sure that when you are lowering the bar that you do so
in a slow and controlled fashion. Conversely, when you press the
bar upward, you want to do so in an explosive fashion. Repeat this
movement for as many repetitions as you can until failure.
Upper Chest Exercises:
Chest
Exercises - Incline Barbell Bench Press
Chest Exercises
- Incline Bench Cable Flyes
Chest
Exercises - Incline Dumbbell Flyes
Chest
Exercises - Incline Supinating Dumbbell Flyes
Chest
Exercises - Incline Bench Dumbbell Press
Chest
Exercises - Hammer Grip Incline Dumbbell Press
Chest Exercises
- Declined Push Ups
Chest
Exercises - Smith Machine Incline Bench Press
Chest Exercises
- Exercise Ball Inclined Pushups
Middle Chest Exercises:
Chest
Exercises - Barbell Bench Press
Chest
Exercises - Barbell Pullovers
Chest
Exercises - Dumbbell Pullovers
Chest Exercises - Pec
Deck Butterflys
Chest Exercises
- Cable Crossovers
Chest
Exercises - Close Grip Barbell Bench Press
Chest Exercises - Dips
Chest Exercises
- Flat Bench Dumbbell Press
Chest Exercises
- Flat Bench Dumbbell Flyes
Chest
Exercises - Flat Bench Cable Flyes
Chest Exercises
- Isometric Chest Presses
Chest Exercises
- Machine Bench Press
Chest
Exercises - Single Arm Dumbbell Flyes
Chest
Exercises - Narrow Grip Push Ups
Chest Exercises - Push Ups
Chest Exercises
- Smith Machine Bench Press
Chest
Exercises - Wide Grip Barbell Bench Press
Chest
Exercises - FreeMotion Cable Crossovers
Chest
Exercises - Medicine Ball One Arm Pushups
Lower Chest Exercises:
Chest
Exercises - Decline Barbell Bench Press
Chest
Exercises - Decline Dumbbell Bench Press
Chest
Exercises - Decline Dumbbell Flyes
Chest
Exercises - Exercise Ball Push Ups
Chest
Exercises - Wide Grip Decline Barbell Bench Press
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