Machine: Smith Machine
To being, bend the knee to get underneath the bar, placing the bar behind the neck onto the shoulders. Grip onto the bar and press up through the heels, making sure you are supporting the weight (Figure 1).
From here, slowly flex the knees lowering to the bottom of the squat (don’t allow the knees to travel in front of the toes). Thighs should be roughly parallel to the floor (Figure 2). Extend the knees with good control to return to starting position.
Using the muscles in your chest, bring the weights together till they are touching. Repeat for as many desired reps. Control the weight coming back down again.
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