Training with Flex Lewis - This high rep, high volume exercise hurts and it works. Grip the Smith Machine bar around shoulder width apart. Lean into the bar with legs out, elbows in. Stretch forward with your head under the bar, then press forward using your triceps. When Flex first started, he could only do 1 rep, but he has built it up over time. Do as many reps as you can. Then stand over the bar, tuck elbows in, and press your body up like a close grip push up. Continue to failure, there is no need to count. Finally, finish with the same exercise by towards the forehead. Flex Lewis - 212 Mr Olympia & Nick Jones - World Bodybuilding Champion.