How many kilograms does a novice Smith bench press

Choosing the right amount of exercise is extremely important during our exercise, so that we can ensure that while achieving good exercise results, we can ensure that we are not injured. Before we perform a exercise, there is a lot to know, such as how much weight should we choose to suit our exercise. Let’s take a look at how many kilograms of novice Smith bench press?

How many kilograms of novice Smith bench press is suitable?

Smith bench press is less difficult than free lying pushing, because the Smith machine can allow our body to effectively borrow strength, so it is more labor-saving yes. Then when we start exercising, we can choose a larger weight, but for novices, we just need to choose a comparable weight to our own. For example, when a 70 kg man is performing a Smith bench press, we can start with a weight of 70 kg and slowly increase the weight during the exercise.

How to do Smith bench press?

At the beginning, let us lie flat on the bench of the Smith equipment and relax our bodies. At this time, hold our hands upwards the position of the crossbar of the Smith equipment, and open our hands shoulder-width. When adjusting After we have adjusted our own breathing state, we take a deep breath and slowly push the instrument upward until our hands can be straightened. We slowly put the instrument back down. If we want to achieve better effect of training the chest muscles, the distance between the hands can be wider than the shoulders.

Where can Smith bench press bench press bench?

This exercise mainly exercises the effects of our arms, shoulders, back and chest muscles. When we exert force our hands upward, we can stimulate our biceps at this time, so that the biceps can be effectively exercised. And we When pushing upwards, stretching the back forward can have a certain stimulating effect on the shoulders and back. When our hands are downwards, the chest is expanded, so there is a certain exercise effect.

The above is about how much weight is suitable for Smith bench press. For novices, mastering the movements first is the most important thing. Then we can start with the most basic weight, and then slowly increase the weight during the exercise.

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