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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 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 Pushup
Beginner
1
Place hands on the bar, in push-up position.
2
Lower yourself to the bar, maintaining proper form.
