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Smith Machine Incline Bench
Press:
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Position a incline bench in the middle of a smith
machine, with the bar a little bit less than arms's
lengh above the bench. Add some weight to the bar. Lay
down, and lift the bar off the rack, so your arms are extended
almost straight, but always with a slight bend in the elbows, and
are positioned above your shoulders. It is in this position that you
squeeze your chest muscles hard for one second or less. You also
exhale in this position. |
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Slowly lower bar until your upper arms are parallel,
or very slightly lower than parallel to the ground, or a couple
inches above your lower chest. This is the "eccentric" portion
or "negative" portion of the rep. Inhale at the
bottom. Then do the "concentric" or "positive" portion of
the rep by raising the weights as shown in the first
picture. Repeat for reps. Start light and work your way
up. |
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