אַ דרוק פון אַ באַר זיצן אין די סמיט מאַשין

A press of a bar sitting in the Smith machine — technique exercises:

1. To start, put the bench in the simulator Smith. Install the rod so that you could easily reach out to her hands from a sitting position.
2. Remove the rod from the stops and place it on a at arm’s length. When performing exercises the legs should not move. This will be your initial position.
3. Slowly lower the barbell down to the level of the chin.
4. Then lift the barbell up to the starting position on the exhale.

ווידעא געניטונג: