|Use a 30 degree incline bench set inside a Smith Machine for this exercise. The video for this exercise is showing free weights but the overall motion is exactly the same for the Smith Machine. Sit on the incline bench and lie back. Place your feet flat on the floor and slightly wider than shoulder width apart. Extend your arms upward and grasp the barbell with both hands. Your hands should be slightly wider than shoulder width apart (although you can use a closer of wider grip width if you prefer). Lift the barbell off of the stands, or unhook it from the Smith Machine and hold the bar (with your arms extended) directly over the upper part of your chest. You will need to position your bench in order to get the best placement for the bar to be over the upper part of your chest. In a controlled fashion, lower the barbell down toward your chest by bending your arms and lowering your elbows down and out to the sides. Breath in during this phase of the exercise. Lower the barbell until it touches the upper part of your chest. Now, press the barbell up toward the ceiling, extending your arms until they have returned to the starting position. Breath out during this phase of the exercise.
*Don't lock your elbows during this exercise.|