What are the key points of Smith's bench press

Many people still know about Smith bench press, and Smith bench press is a famous movement. Of course, Smith bench press has a good exercise effect, but no matter what the movement is, there must be an action point. I believe someone knows the key points of Smith bench press. So, what are the key points of Smith bench press?

Smith bench press?

　　Smith bench press?

　　Smith bench press

　　1. Adjust the long position and angle on the Smith machine: the flat bench press is horizontal, pushing upwards about 30 degrees in a diagonal manner: Push the left and right, and push down obliquely about 20 degrees; keep the barbell axis 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 stretched (or when maintaining a certain small angle of the elbow), the pectoralis major muscle must be in a "peak contraction" state and stop.

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

　　Smith bench press precautions

1. Do not put Lift your hips and waist away from the stool, and the grip distance is wider than shoulders. It is too narrow to focus on exercising the triceps.

　　2. In order to effectively exercise the target muscles, the Smith flat bench press barbell is placed one inch above the nipple and the upward bench press is placed 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, it can ensure that the pectoralis major muscles continue to be tense, and on the other hand, it can avoid locking the elbow joints.

4. The Smith machine is a fixed instrument bench press, and there is no need to worry about the balance control problem during barbell or dumbbell bench press. With the safety lock protection, Smith bench press is safer and reliable. Therefore, it is suitable for beginners to initially master the skills of bench press; for mid-to-high fitness practitioners, it can be used to impact the extreme weight to improve bench press ability; in the exhaustion training method, it can be used to assist dumbbell or barbell bench press and then Smith bench press.

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