2B Hold the bar of the smith machine (or any other bar) and keep the body straight horizontal and feet on the ground. Pull your body upward and bring the chest close to the bar. Keep your glutes contracted and your back straight. Perform as many reps as possible until muscular failure.
* For more intensity, straighten the legs and do it on the heels.
* Alternative if it is too difficult, bend your legs by pulling your heels towards you.
* write down your results and beat your score next training session.