FLAT BENCH PRESS

A.K.A. Flat Bench Cable Bench Press

START- Place a flat bench in the center of a cable crossover apparatus. Lower the cable pulleys on the lowest setting. Grasp the D handles in either hand and lie down onto the bench. Start out with your elbows bent and hands evenly placed by the center of the chest,

MOVE- With Both Hands press firmly upward squeezing the pecs and bringing the handles towards the center line of the body. Slowly lower back down and repeat for reps.

A.K.A. Smith Machine Close-Grip Bench Press

Position yourself on a smith machine flat bench. Lie flat on your back and grab the smith machine barbell with a very narrow grip.

A.K.A. Smith Machine Bench Press with Strength Bands

Instructions Place the band securely under the bench and secure each barbell cuff onto either side of the barbell. Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest. Tips Be sure that when you are lowering the bar that you do so in a slow and controlled fashion.

A.K.A. Smith Machine Bench Press Throw

Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. "MOVE" then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Throw and let go of the bar, catch the bar on the return, then lower the bar under control to your upper chest.

A.K.A. One Arm Smith Machine Reverse-Grip Bench Press

Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with a one hand UNDERhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

Lie down on a flat bench placed in the middle of a Smith machine. Grab the bar with your right hand using an underhand grip that is placed wider than shoulder width. Use your left hand to unlatch the safety hooks then remove your left hand from the bar to allow the right hand to do all the work. Slowly lower the bar to your lower chest and then press the bar up to the start position and repeat for reps. When you complete all reps with the right arm, repeat with the left arm.

START: Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an Underhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

A.K.A. One-Arm Smith Machine Bench Press

Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with a one hand overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

Instructions

START: Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

Tips

Be sure that when you are lowering the bar that you do so in a slow and controlled fashion.