@idris_workout: How to Smith Chest Press Correctly (Avoid These Chest Press Mistakes!!) 🎯 Target Muscles: Pectoralis Major, Anterior Deltoid, Triceps Brachii ▶ STARTING POSITION | ATHLETE 1. Adjust the bench height so that when you lie down, the Smith machine bar is aligned with your nipple line. Make this adjustment before starting the exercise. 2. Lie on the bench and maintain 5 points of contact: both feet, glutes, upper back, and head. 3. Grip the bar with a pronated grip (palms facing forward). Position your hands slightly wider than shoulder width and wrap your thumbs around the bar. 4. Unhook the bar from the Smith machine and position it directly over your chest, aligned with your nipple line. ▼ ACTION 5. Maintaining the 5 points of contact, lower the bar under control toward your chest, keeping it aligned with the nipple line. Do not drop or bounce the bar off your chest. 6. As you lower the bar, keep your upper arms approximately 45° from your torso, with your forearms remaining roughly perpendicular to the floor. 7. Press the bar upward along the same path until you return to the starting position, with your elbows nearly or fully extended. 8. Control the bar throughout the entire movement and do not allow your shoulders to lose their stable position. 📚 Source: National Strength and Conditioning Association (NSCA) #smithchestpress #chestworkout #GymTok #gymfam #nycfitness

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Sunday 04 October 2026 22:29:39 GMT