Exercise of the Week
Seated front presses on a smith machine
Body part – Shoulders
1. Use a bench with full back support
2. An inclinable bench that goes from flat to full straight up and down – not just a little seat that doesn't support your upper back
3. Set up the bar to come up and down the smith just missing hitting your nose
4. With a wider than shoulder width grip - elbows straight out
5. Lower the bar to just under your chin
6. Practice a set with no weight and make sure it feels perfect
7. Then start adding weight
8. 12-15 reps with perfect form
9. Increase weight for 10 reps
10. Increase weight for 8 reps
11. Increase weight for 6 reps
12. Use spotter just to support your elbows at sticking point - not though the entire reps - just at the bottom - lower the weight slowly in the negative
13. Do 6 reps with heavy weight
