Getting Started

• 1

  Sit down on an incline bench, underneath a smith machine bar with knees bent and feet placed on the ground.

• 2

  Grasp the smith machine bar with arms at your sides (nearly 90 degrees), elbows bent (almost 90 degrees), and hands slightly wider than shoulder-width.

• 3

  Slowly lift the bar towards the ceiling by straightening the elbows until your elbows are fully extended/straight. Return to the starting position and repeat.