Some people still know the Smith Bench Press, and the Smith Bench Press also has a very good exercise effect. Of course, the Smith Bench Press also has many benefits. I believe some people still know whether the Smith Bench Press is good or not. So, is the Smith bench press any good? What is the fitness effect? Let’s get up and find out more.
Is Smith good at bench pressing? What is the fitness effect?
This action can effectively exercise our chest muscles, back muscles and arm muscles. During the entire exercise, our arms need to move continuously. When our arms bend our elbows downward, our arms are opened to both sides, which can effectively expand the chest, thus It can effectively exercise our chest muscles. When our arms are lower than the shoulder position, they can play a role in pinching the back, so they can exercise the back muscles.
Essentials of Smith's Bench Press Movement
1. Adjust the position and angle of the long climb on the Smith machine: the flat bench press is horizontal, the inclined upward push is about 30 degrees, and the inclined downward push is generally about 20 degrees; keep the barbell axis on the chest when lifting up the bench press. Corresponding parts; use a shoulder-width grip to fully stretch and completely contract the pectoralis major muscles.
2. When the barbell is pushed up until the arms are straight (or when the elbows are kept at a small angle), the pectoralis major must be in a "peak contraction" state and pause for a moment.
3. Exhale through the nose when pushing up, and inhale through the mouth when returning.
What should you pay attention to when doing Smith bench press
When completing the Smith bench press, we must first understand how to complete the movement, and we need to choose the correct weight, so as to ensure that we are not injured during the exercise. There are three options for the height of the chair during exercise, one is decline, one is incline, and the other is flat bench press. Different movements have different levels of difficulty, so you need to choose the bench press method based on your actual situation. The difficulty of the incline is relatively small, the difficulty of the flat is always the same, and the difficulty of the downcline is the greatest.