What to do with a more efficient and safer Smith bench press?

Try to lie flat, not upright, to maintain even strength. Don't push too hard and pay attention to the rhythm.

Smith bench press is safer than free bench press.

There is a certain risk in the heavy bench press, when you practice to the back of the force rest, you can't push up, it is easy to be pressed, so the free bench press should actually have a small partner to cooperate.

The Smith frame doesn't have so many concerns, there is a safety buckle on each side of the Smith frame, and after the buckle is fastened, even if it can't be pushed, it won't be pressed or smashed.

When bench pressing, there are two ways to hold the barbell.

One is a full grip, also known as a lock grip, in which the four fingers are on the same side, the thumb is on the other side, and the hands are tightly held on the barbell.

Smith bench press can use a half-grip. When bench pressing, there are two ways to hold the barbell.

Smith bench press is safer than free bench press, using Smith rack for bench press, you can do force rest sets in each group, that is, the maximum number of pushes in each group, until you can't push up.

Smith's bench press is divided into three situations: plank, up-incline, and down-incline. The flat bench press is horizontal, about 30 degrees of oblique upward push, and about 20 degrees of oblique downward push; Keep the bench press up when the barbell axis falls on the corresponding part of the chest; Adopt a grip that is wider than shoulder width.

Smith bench press can be done with a full grip or a half grip, depending on yourself.

1.Lay your body flat on the down-slope bench so that your shoulders are just facing the barbell bar of the smith machine. Lie slightly wider than your shoulders between your hands and lower the bar until your upper arms are parallel to the ground.

2.Push the bar back into the starting position with both hands and repeat.

3.Each set of 8 15 reps, a total of 3 15 sets, each set can rest for 1 2 minutes.

1.When the barbell is pushed up until the arms are straight (or when the elbows are kept at a small angle), the pectoral muscles must be in a "peak contraction" state and stop for a while.

2.Exhale through your nose as you push up and inhale through your mouth as you reduce.

Free weight training. It is a track without mechanical assistance, but can be completed independently by dumbbells and barbells.

There is a safety buckle on each side of the Smith frame, and after fastening it, even if it can't be pushed, it won't be pressed or smashed.

What are the precautions for Smith's bench press Don't lift your hips and waist off the stool with a grip width wider than your shoulders, too narrow to focus on exercising the triceps. The flat bench press is horizontal, about 30 degrees of oblique upward push, and about 20 degrees of oblique downward push.

The key is to keep your arms balanced, and as you do it, you need to work your waist and try to move your forelimbs forward.

In fact, it is necessary to ensure that the two shoulders must be opened, and it is necessary to pay attention to the stretching in advance, and the angle of movement cannot be too large.

The mechanical exercises of the apparatus are relatively rigid, and the direction of movement during the Smith bench press is in a straight line, lacking a certain degree of flexibility, but it is suitable for beginners.

There are all kinds of equipment in the gym to help us exercise, but in our fitness process, the right fitness equipment will help us exercise, and the wrong equipment will hinder our growth. For example, the Smith rack is not suitable for everyone's fitness equipment, because this machine makes people who have never done weight lifting feel safe and comfortable in the process of using it, which affects the exercise effect.

The rails on the left and right sides of the Smith frame are designed to fix the direction of movement of the bar, and the only direction of its movement is up and down, which is not suitable for every exerciser.

Lie face up on an inclined flat bench with no more than 30 degrees of inclination. When the barbell is in the bottom position, it should be able to reach your upper chest. Hold the barbell with a full hand position, slightly wider than Zheng's shoulders.

Place your feet flat on the floor apart to maintain your balance, with your hips and the middle of your back pressed against the surface. The unplugger shouts the bolt of the barbell; At the top of the movement, the arms should be fully extended.

Control the downward movement to take advantage of the concessionary contraction. Lower the bar to almost the point where it touches the upper chest, keeping the elbows down and pointing to the outside of the chest. Don't let the barbell pop directly out of your chest when changing direction.

Push until your arms are fully extended, but don't lock your elbows either. Squeeze your chest at the top of the movement and repeat as above. Moving the position of the grip of both hands a few inches inward or outward can get a different feel.

At the bottom of the movement, avoid the bar bouncing up from your chest.

1. When using the Smith machine reclining bench press, do not let the barbell suddenly bounce up from the chest, and beginners should practice accompanied by an instructor.

2. When doing tension machine exercises, not only should we pay attention to the process of muscle contraction, but also pay equal attention to the process of muscle stretching, and control the speed and maintain stability when restoring.

3. Pay attention to maintaining a wide grip distance when using, a wider grip distance (at least wider than the shoulder) can better exercise the chest, too narrow will affect the force.

4. It is necessary to use a safety lock to avoid the user being crushed by the barbell due to weakness when lifting.

Smith bench press is a bench press completed on fixed equipment, for beginner bodybuilders, free bench press (dumbbell bench press, barbell bench press) can not well grasp the balance, should first use Smith as a basic exercise, and then go to free bench press after a period of time, Smith bench press is divided into three situations: plank, incline, and incline.

1.Adjust the position and angle of the long board on the smith machine: the flat bench press is horizontal, about 30 degrees of oblique push, and about 20 degrees of oblique down; Keep the barbell axis on the chest when you keep the leaky bench press lift; A shoulder-width grip is used to fully extend and contract the pectoralis major muscle.

2.When the barbell is pushed up to the point where Li Souzhou's arms are straight (or when keeping the elbows at a certain angle), the chest muscles must be in a state of "peak contraction" and stop for a while.

3.Exhale through your nose as you push up and inhale through your mouth as you reduce.