Lay flat on a bench underneath the bar.Here’s the 411 on this classic burner for pecs and triceps. Hold this top position for a second, then slowly lower back to the start.Squeeze your butt as you raise your hips so that your thighs are parallel with the floor.Spread your feet shoulder-width apart and squeeze your glutes as you position them just above the floor. ![]() Unlock the bar and rest it across your hips.Lower yourself onto the bench so that the bottom of your shoulders are on the edge of the bench.Position the bench so that it’s behind you and parallel to the Smith bar.The Smith machine is a great way to do this. If you’re already a pro at bodyweight hip thrusts, it might be time to add some weight. Use your quads and hammies to drive back up into the starting position.As you keep your spine neutral and your core engaged, bend your front knee until your back knee touches the floor.Rest the bar on your upper back and unlock it from the machine.Place your other foot in front of your torso so that you’re poised for a forward lunge.Position the top of your back foot on a bench or block behind you.Stand with your feet shoulder-width apart.Just know that research suggests extra stabilization from equipment can decrease your body’s frontal plane muscle activation. Wanna take your squats to the next level? Try a Smith-spotted split squat. ![]()
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