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Smith Machine Skull Crusher
- 1 - Set a flat bench under the Smith machine so the bar is positioned above your upper chest or face when lying down.
- 2 - Lie on the bench with your feet planted firmly on the floor and grasp the bar with an overhand grip about shoulder-width apart.
- 3 - Unrack the bar and hold it above your chest with your arms extended, keeping your upper arms angled slightly back and fixed in place.
- 4 - Bend your elbows to lower the bar in a controlled motion toward your forehead or just behind your head.
- 5 - Pause briefly, then extend your elbows to press the bar back to the starting position without letting your upper arms drift forward.
- 6 - Repeat for the desired number of repetitions while keeping your wrists neutral and elbows tucked.
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