Getting Started

• 1

  Lie on your back on a bench with knees bent and feet placed on the ground.

• 2

  Hold the Smith Bar with arms at your sides (nearly 90 degrees), elbows bent (almost 90 degrees), and hands slightly wider than shoulder-width.

• 3

  Unclip the bar, slowly lift the bar towards the ceiling by straightening the elbows until your elbows are fully extended/straight.

• 4

  Return to the starting position and repeat.