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Smith Machine Skullcrusher
Intermediate
1
Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out.
2
Stop the bar a few inches from your forehead and extend your elbows back up.
Smith Machine Guillotine Bench Press
Intermediate
1
Lie on the flat bench, grasp the bar at shoulder level with your palms facing forward.
2
Slowly lower the bar to your chest, keeping your elbows flared out.
3
Once you feel a stretch in your chest press the weight back up.
Smith Machine Close Grip Bench Press
Beginner
1
Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms
2
Lower the bar to your lower-mid chest
3
Slowly raise the bar until you've locked your elbows.
Smith Machine Bodyweight Skullcrusher
Beginner
1
Hold the smith bar and lean forward.
2
Keep your elbows tucked in and then flex and extend at the elbows.
