Some people still know the Smith bench press, and the Smith bench press is also a very good movement. Of course, the Smith bench press has a good effect. I believe there are still people who know whether the Smith bench press can build chest muscles. of. So, can the Smith bench press build chest muscles? Let’s get up and learn about the Smith bench press.
Can the Smith bench press build chest muscles?
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 we do the Smith bench press, we need to first choose the weight and height of the heavy object, so that we can ensure that we can perform the movement well and avoid injury during the exercise. In addition, during the pressing process, our arms need to move upward, and the two hands should always remain parallel and cannot be different up and down. When bending the elbow downward, we should open the arm as much as possible, and the final position of the upper and lower arms should be vertical.