Learn how to do a bar push-up on a smith machien.
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Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Other
Mechanics Type: Compound
Level: Beginner


| Directions |
1. Using a smith machine, lower the bar so that when you’re standing next to it, it’s about knee height.

2. Place your hands on the bar, slightly wider than shoulder-width apart, and then step your feet back so that your body is in a plank position. Your arms should be perpendicular to your body. This will be your starting position.

3. Keeping your back flat and abs braced, lower yourself down by flexing your elbows so that your chest nearly touches the bar.

4. Return to the starting position by pressing through your hands and contracting your pecs and triceps. Repeat for the recommended number of repetitions.


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  1. Literally all this is is a regressed push up for people who can't do a normal push up on the ground or for people burning out at the end of a workout. It does not target any specific region lol it is the SAME EXACT THING as a regular push up just easier ….. Gravity just not pushing directly down on your back because the angle is changed

  2. I hope they didn't spend the big bucks on a Smith machine just to hire an actor, film crew and labor to show us how to execute a pushup?

  3. I don't why you would have to do it on a machine, it is literally a pushup, just do it on the ground like everybody else.

  4. I'd like to know what is the difference between bar pushups and bench pushups? I mean, other than an obvious grip. Oh wait, does this also work the forearms that's why?

  5. I guess you gotta make up bull shit like this, these days, for all the zombies more focused on their phone's in the gym, than actually grinding it out.

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