Smith bench press can be divided into three situations: flat lift, upward and downward. Three kinds of Smith bench press, flat press, upward press and downward press, respectively focus on stimulating the middle, upper and lower parts of pectoralis major, but in any case, the middle part of pectoralis major bears more pressure.
Target exercise site: pectoralis major
Action essentials: 1. Adjust the position and angle of the long boarding board on Smith machine: the flat board is pushed horizontally, obliquely upward by about 30 degrees, and obliquely downward by about 20 degrees; Keep the barbell shaft in the corresponding part of the chest when the bench press is lifted; The pectoralis major muscle is fully extended and fully contracted by holding it wider than the shoulder.
2. When the barbell is pushed up until the arms are straight, the pectoralis major must be in a "peak contraction" state and pause for a while.
3. Exhale through the nose during push-ups and inhale through the mouth when recovering.
Note: 1. Don't lift your hips and waist off the stool. The grip distance is wider than your shoulder. If it is too narrow, focus on exercising the triceps brachii.
2. Smith machine belongs to fixed equipment bench press, so the balance control of barbell or dumbbell bench press is not necessary, and it is protected by safety lock, so Smith bench press is safer and more reliable. Therefore, it is suitable for beginners to master the skills of bench press initially; For middle and senior bodybuilders, it can be used to impact the ultimate weight and improve the bench press ability; The first exhaustion training method can be used to assist dumbbell or barbell bench press, followed by Smith bench press.
2 Barbell bench press Barbell bench press is a classic action to exercise chest muscles, which belongs to free weight bench press and has better effect than fixed equipment. Therefore, after the strength of pectoralis major and upper arm reaches a certain level, it is best to bench press with barbells or dumbbells, so as to get the perfect pectoralis major.
Barbell bench press can increase the thickness of pectoralis major muscle. The three forms of barbell bench press, flat lift, upward and downward, focus on different parts of pectoralis major, others involve triceps brachii and deltoid muscle.
Flat barbell bench pushing target practice location:
Mainly exercise the whole pectoralis major muscle and build the whole bust.
Action essentials:
1. The pectoralis major is fully extended and completely contracted with a wide grip; It is required that the trunk and chest stand upright in a bridge shape, the shoulders sink, and the bar is placed above the nipple of the chest 1 cm; When the barbell is pushed upward until the arms are straight, the pectoralis major must be in a "peak contraction" state and pause for a while.
2. Exhale through the nose during push-ups and inhale through the mouth when recovering.
Precautions:
1. Don't lift your hips and waist off the stool.
2. Foot position: The legs are laid flat on the ground at a 45-degree angle, which can be strongly supported. If you step on the bench, your stability will be poor, and you need to share some strength to control the stability of the core muscles, so you can't exercise your chest muscles to the greatest extent. Of course, you can put your feet on the stool on the Smith machine, without this concern, and you can effectively prevent the waist and abdomen from exerting force and exercise the pectoralis major muscles in isolation.
3. Different grip distances have different emphasis on stimulating muscles: it is slightly narrower than the shoulder to exercise the pectoralis major and triceps brachii in the middle; Shoulder-width exercise the whole chest muscle; Slightly wider than the shoulders, exercise the outside of the chest muscles; If it is wider, it is to focus on exercising the posterior deltoid muscle.
Tilt the barbell upward and push the target horizontally. Practice place:
Exercise the upper part of pectoralis major and the upper part of lateral abdomen.
Action essentials:
Lie on your back on a bench with adjustable inclination, with your head in a higher position, so that your torso is 30 ~ 40 degrees from the ground. Push the barbell vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, and stop for a while.
Precautions:
The change of the angle of the inclined plate also changes the practice effect of the chest. In addition, if the bar is pushed up close to the nipple, the training effect of the medial and lateral pectoralis major muscles is better. If the bar is close to the neck, the training effect on the upper and inner halves of pectoralis major is the best.
Practice place of downward inclined barbell bench pushing target:
Exercise the lower part, lateral abdomen and inferior sulcus of pectoralis major.
Action essentials:
Lie on your back on a bench with adjustable inclination, with your head in a low position, so that your trunk is off the ground 15 ~ 20 degrees. Push the barbell vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, and stop for a while.
Precautions:
Hook foot and inclined plate should be safe and firm, and triceps brachii can't take the initiative to bear force when pushing up.