Spieren

Uitvoering

1. 1Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. 2Place your hands on the bar, with your hands wider than shoulder width.
3. 3Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
4. 4Keeping your body straight, lower your chest to the bar by bending the arms.
5. 5Return to the starting position by extending the elbows, pressing yourself back up.