Smith-Machine Skullcrusher

1. Set up the bench: Adjust the incline bench to a 45-degree angle and position it so that you are facing away from the Smith machine.

2. Load the weight: Add the desired amount of weight to the Smith machine barbell and set the safety stops at an appropriate height for your range of motion.

3. Position yourself: Lie down on the incline bench with your feet flat on the floor for stability.

4. Hand positioning: Grab the barbell with an overhand grip (palms facing away from you), with your hands slightly closer than shoulder-width apart.

5. Lift the barbell: Unrack the barbell and hold it directly above your chest with your arms fully extended.

6. Lower the barbell: Keeping your elbows in place and upper arms perpendicular to the floor, slowly lower the barbell down towards your head by bending your elbows.

7. Extend your arms: Without bouncing the barbell, extend your elbows and press the bar back to the starting position by contracting your triceps.

8. Repeat: Repeat for the desired number of repetitions while maintaining good form and control. After the set, re-rack the barbell securely.

Safety and Tips: Do not use too much weight, as it can put excessive stress on your elbow joints. Keep your movements controlled; avoid jerky motions or using momentum, which could lead to injury. Ensure that the safety stops are properly adjusted to prevent the bar from lowering too far. Consider having a spotter, especially when attempting heavier weights, to assist you if needed.

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