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Biceps, on a smith machine face away from it reach behind you and grab the barbell which should be around shoulder heigth, grab the barbell so your palms are above the barbell but facing downwards, now gradually relax your legs so you begin to go down into a squat position. You should feel your biceps begin to stretch.
Quads, on a smith machine position position the barbell around the same heigth as your thighs now squat next to the bar so that when you are in the bottom position your heels are jabbing into your glutes or as close as you can get or if you are flexible enough your heals are to the sides of your glutes use the barbell for balance, once you are beginning to feel the stretch or are at the bottom position push away from the bar so that you begin to lean backwards you should feel even more of a stretch.
Chest, while lying on your back using a moderately light weight (in relation to what you normally do flyes with) fall into a relaxed fly position let your chest relax and stretch. Or you could try stretching out your chest by grabbing both sides of a doorway and leaning into it.
Static Hold, where you hold the weight at one particular point of the movement. For example a static hold for the bench press may involve holding the weight 5 inches off of your chest for a period of time. Some people train their weakpoint of their bench press by doing static holds at their sticking point of the excercise.
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8D~
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