Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Smith Machine
Beginner
Push
Shoulders, Triceps
The smith machine wide grip bench press builds a bigger, stronger chest with extra focus on the outer pecs. The wide grip and guided bar path make it safer for beginners.
1. Set the smith machine bar at chest height when lying down and add your weight plates 2. Lie on the bench with your back flat and grip the bar wider than shoulder-width apart 3. Unrack the bar by twisting it and hold it directly above your chest with arms extended 4. Lower the smith machine wide grip bench press bar slowly to your chest, keeping your elbows flared out wide 5. Press the bar back up powerfully to starting position and twist to lock the bar when finished
• Keep your shoulder blades pulled back and down against the bench throughout the smith machine wide grip bench press • Your wide grip should be about 1.5 times shoulder width - any wider reduces power • Lower the bar to your lower chest area, not your neck or upper chest • Keep your core tight and maintain a slight arch in your lower back
• Gripping too wide on the smith machine wide grip bench press reduces strength and can hurt your shoulders • Bouncing the bar off your chest instead of controlling the weight through the full range of motion • Letting your shoulders roll forward or losing the tight shoulder blade position during the movement
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your chest 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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