Smith bench press: barbell Smith incline bench press, incline machine bench press, flat-panel push drawing illustration

Smith bench press: Barbell Smith downward bench press, upward machine bench press, flat-panel perimeter push diagram

Smith bench press is a bench press completed on fixed equipment. For primary fitness workers, free bench press (dumbbell bench press, barbell bench press) cannot grasp the balance well. Smith should be used as a basic exercise first, and then free bench press after a period of time. Smith bench press is divided into three situations: flat, upward, and downward.

Target exercise parts: pectoralis major

The three Smith bench presses focus on stimulating the middle, upper and lower parts of the pectoralis major muscle, respectively, but no matter how oblique pushes, the middle of the pectoralis major muscle is under greater pressure.

Action tips:

1. Adjust the long mounting position and angle on the Smith machine: the flat bench press is horizontal, pushing upwards about 30 degrees, and pushing downwards is generally about 20 degrees; keep the barbell axis falling on the corresponding part of the chest when lifting the bench press; use a wider grip distance to allow the pectoralis major muscle to be fully extended and completely contracted.

2. When the barbell is pushed up until the arms are straightened (or keep the elbow at a certain small angle. ) The pectoralis major muscle must be in a state of "peak contraction" and stop for a while.

3. Exhale with your nose when pushing up, and inhale with your mouth when restoring.

To effectively exercise the target muscles, Smith flat bench press bar Place the bell down one inch above the nipple, and place the upward bench press to the collarbone.

3. During the bench press, the barbell is as close to the chest as possible when lowering. In order to increase the difficulty, you can use half or 2/3 of the journey, that is, you do not need to fully extend your arms. On the one hand, you can ensure that the pectoralis major muscles continue to be tight, and on the other hand, you can avoid locking the elbow joints.

4. The Smith machine is a fixed instrument bench press without worrying about the balance control problem during the barbell or dumbbell bench press. With the safety lock protection, the Smith bench press is safer and more reliable. Therefore, it is suitable for beginners to initially master the skills of bench press; for mid-to-high fitness workers, it can be used to impact the extreme weight to improve the bench press ability; in the exhaustion training method, it can be used to assist dumbbells or barbell bench press and then Smith bench press.

5. Other bench presses similar to fixed instruments: