{"id":13275,"date":"2019-11-20T07:31:38","date_gmt":"2019-11-20T07:31:38","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13275"},"modified":"2019-11-20T07:31:38","modified_gmt":"2019-11-20T07:31:38","slug":"smith-machine-jm-press","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/smith-machine-jm-press\/","title":{"rendered":"Smith machine JM press"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Triceps Brachii<\/li>\n<li><strong>Synergists:<\/strong> Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid<\/li>\n<li><strong>Dynamic stabilizer:<\/strong> Biceps Brachii (short head only)<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Place a flat bench under the bar of the Smith machine so that after you lie down the bar will be able to descend to your upper chest\/throat\/chin region.<\/li>\n<li>To prevent the bar from being able to injure your person by dropping too low, secure the safety pins of the Smith machine.<\/li>\n<li>Lie on your back (supine) on the bench and grasp the bar using a pronated (overhand) shoulder-width grip.<\/li>\n<li>Spread your legs and plant your feet flat on the floor for stability.<\/li>\n<li>Unlatch the bar from the rail by rotating it.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your elbows high and approximately 45 degrees out to your sides, inhale as you carefully lower the bar towards your upper chest\/throat\/chin, stopping when your forearms make contact with your biceps.<\/li>\n<li>Exhale as you press the bar back up to the starting position.<\/li>\n<li>Repeat for the prescribed number of repetitions.<\/li>\n<li>After you have finished, rotate the bar to latch it back on to the rail.<\/li>\n<\/ol>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Triceps Brachii Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position Place a flat bench under the bar of the Smith machine so that after you lie down the bar will be able to descend to [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731],"tags":[],"class_list":["post-13275","post","type-post","status-publish","format-standard","hentry","category-askisiologio"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13275"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13275\/revisions"}],"predecessor-version":[{"id":13282,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13275\/revisions\/13282"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}