Instagram @Qnhikohle

Late night thoughts.... what’s your favorite? 🍟I don’t have a type πŸ˜†πŸ˜‰.
.
.
.
#frenchfries #fries #friesbeforeguys #cheatmeal #potatohead #potato Miami was great! I hope you had an amazing time @missicecole love you!❀️❀️❀️❀️ #IshasBEACHlorette #beachplease #restingbeachface #baecation My interview with @jamiepinder14 is on @npcnewsonlineofficialpage website 😍😍😍😍 still on the moon!! .
.
.πŸ•πŸ•πŸ•πŸ•
#npcuniverse #npcfigure #ifbbfigurepro #flexfriday On my way.... #IshasBEACHlorette .
.
.
#beachplease #iminmiamibitch #smellyalater #beach #baecation We go together like peanut butter and jelly.... like french fries and ketchup.... like popcorn and peanut m&ms... 🀀 I’m hungry lol love you @valeria_cottone 😘.
.
.
.
#goodcombo #fitnessmodel #photoshoot #bikini #wcw You’re welcome.
#happyhumpday .
.
.
.
#mealprep #wcw #eggs #fitnesstips Malcolm Gladwell stated in his book Outliers that "ten thousand hours is the magic number of greatness." While it’s debated that 10,000 hours or 9 years is the  exact magic number what I do believe is true is deliberate/consistent practice. Apply this to whatever you choose... I know I amβ€”- especially with my posing. Here are some highlights from April through June. If you need posing help (bikini & figure)  feel free to reach out to me 😘.
.
.
.
#tranformationtuesday #posingpractice #posing #10000hours #quarterturn Val and i had a great day shooting with @ja_quayan can’t wait to see the 1200+ pix! 😳 Thx @jarelarin_mua for beating our faces! Thx @loft9 for the space!
.
.
.
#photoshoot #photographer #photography #fitnessmodel Dream bigger babe 😘.
.
.
.
#mondaymotivation #mondaymotivation #dreambig #dream

Like Me on FB!

Fit Girl Nikki, LLC | Smith Machine Bench Press (Close Grip)
1901
post-template-default,single,single-post,postid-1901,single-format-standard,woocommerce-no-js,ajax_fade,page_not_loaded,smooth_scroll,boxed,wpb-js-composer js-comp-ver-5.4.7,vc_responsive

Blog

Smith Machine Bench Press (Close Grip)

  1. Place a flat bench underneath the smith machine.
  2. Adjust the safeties to about the same level where your head is when lying on the bench.
  3. Now place the barbell at a height that you can reach when lying down. And grab a V Grip attachment.
  4. Once the weight you need is selected, lie down on the flat bench. Unlock the bar from the rack (it should rest on the safety) press V Grip attachment against bar and extend your arms. This will be your starting position.
  5. As you breathe in, come down slowly until you reach the safety (or right above your face).
  6. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
  7. Repeat the movement for the prescribed amount of repetitions.
  8. When you are done, lock the bar back in the rack.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

No Comment

0

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: