Bench press narrow grip in the Smith machine

Bench press narrow grip in the Smith machine — technique exercises:

1. Put a horizontal bench in the Smith machine. Place the barbell rack at a height that you can easy to get the arms extended lying on the bench. Select a weight, lie down on the bench. Bronirovannyj using a narrow grip (palms facing forward, hands at shoulder width), remove the bar from the racks. This will be your initial position.
2. On the inhale slowly lower the barbell to the middle of his chest. Tip: watch out for the elbows, they should be near the torso.
3. After a short pause on the exhale, return the barbell to the starting position, tensing the triceps. Straight arms again, pause, then slowly lower the barbell. Hint: the downward movement should take twice the time than going up.
4. Complete the required number of repetitions.
5. After the exercise, return the barbell to the rack.

Note: if you perform this exercise for the first time, we recommend that you take the help of a partner. If this is not possible, be careful when selecting the weight.

Variations: you can also perform this exercise using a plain or EZ-bar or dumbbell (keeping them neutral grip).