Many people still know about the Smith bench press, and the Smith bench press is still a famous movement. Of course, the Smith bench press also has a good exercise effect, but no matter what the movement is, there must be movement essentials. Then I believe some people still know the essentials of Smith's bench press. So, what are the essentials of the Smith bench press?
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.
Precautions for Smith's bench press
1. Do not lift your hips and waist off the bench. The grip should be wider than shoulder width. If it is too narrow, it will focus on exercising the triceps.
2. In order to effectively exercise the target muscles, the Smith bench press barbell is lowered to a position one inch above the nipple, and the incline bench press is lowered to the clavicle.
3. During the bench press, when lowering the barbell, keep the barbell as close to the chest as possible. When pushing up, in order to increase the difficulty, you can use half or 2/3 of the range, that is, you do not need to fully extend the arms. On the one hand, it can ensure the pectoralis major muscles. Maintain tension and avoid locking of the elbow joint on the other hand.
4. The Smith machine is a fixed instrument for bench press. There is no need to worry about balance control issues when bench pressing with barbells or dumbbells. Coupled with the safety lock protection, the Smith bench press is relatively safe and reliable. Therefore, it is suitable for beginners to initially master the skills of bench press; for intermediate and advanced bodybuilders, it can be used to hit the maximum weight to improve bench press ability; in the first failure training method, it can be used to assist dumbbell or barbell bench press and then perform Smith bench press.