Bench Press (Smith Machine)

Bench Press (Smith Machine) कैसे करें

1. 1

   Set a flat bench under the Smith bar and lie back with feet flat.

2. 2

   Grip the bar slightly wider than shoulder-width and rotate to unhook it.

3. 3

   Lower the bar slowly to mid-chest, elbows at about 45 degrees.

4. 4

   Press the bar up until your arms are extended, then rotate to re-hook.

5. 5

   Inhale as you lower and exhale as you press; do not bounce the bar off your chest.