Smith Bench Press

Smith Bench Press कैसे करें

1. 1

   Set up for the Smith Bench Press: set up the smith machine and make sure you have a stable base with room for a full range of motion.

2. 2

   Take the starting position with a balanced stance or a firm grip, brace your core, and set your shoulders back and down.

3. 3

   Perform the working phase by contracting the Chest, moving slowly and under control through a comfortable full range of motion.

4. 4

   Breathe steadily throughout: exhale on the effort and inhale as you return to the start; never hold your breath.

5. 5

   Avoid the common mistake of rushing the reps or arching your lower back -- if your form breaks down, reduce the load or range of motion.