Pressing a narrow grip in Smith's car

Bench press a narrow grip in Smith's car – the technique of doing the exercise:

  1. Place a horizontal bench in Smith's machine. Place the bar in the posts at such a height that you can easily reach it with arms outstretched lying on the bench. Choose the weight you want, lie on the bench. Using a narrow, penetrated grip (palms facing forward, brushes shoulder width apart), remove the bar from the racks. This will be your starting position.
  2. On inhalation slowly lower the bar to the middle of the chest. Hint: watch the elbows, they should be next to the trunk.
  3. After a short pause on exhalation, return the bar to its original position, straining the triceps. Straighten your hands, again pause, then slowly lower the bar. Hint: the downward movement should take twice as long as moving up.
  4. Carry out the necessary number of repetitions.
  5. After completing the exercise, return the bar to the posts.

Attention: if you are doing this exercise for the first time, we recommend that you use the help of a partner. If this is not possible, be careful when choosing the weight.

Variations: You can also perform this exercise using a regular or EZ barbell or dumbbells (holding them with a neutral grip).

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