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Smith Machine Upright Row
Intermediate
1
Take a double overhand roughly shoulder width grip.
2
Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
3
lower the bar and repeat.
Smith Machine Bench Press
Novice
1
Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
2
Lower the bar to your mid chest
3
Raise the bar until you've locked your elbows.
Smith Machine Incline Bench Press
Beginner
1
Position the bench between 30 and 45 degrees.
2
Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
3
Lower the bar to your mid chest
4
Raise the bar (slowly and controlled) until you've locked your elbows.
Smith Machine Seated Overhead Press
Beginner
1
Sit on a bench with back support. Raise the bar to shoulder height with your palms forward.
2
Raise the bar upwards and pause at the contracted position.
3
Lower the weight back to starting position.
