I believe some people still know about the Smith frame, and the Smith frame is also one of the instruments with many uses. However, there are also particularities to using the Smith frame. So what are the three movements of the Smith frame? Some people still Got it. So, what are Smith's three-head exercises? Let’s take a look below.
Smith rack bench press
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.
Smith rack incline bench press
1. Adjust the bench to a downward slope, place the barbell above your chest, and load a suitable training weight.
2. Rotate the barbell to unlock it and remove it from the rack. Your arms should be fully straight. Your back should be slightly arched and your shoulder blades retracted. This is your starting position.
3. Bend your arms and lower the barbell to your chest.
4. After pausing for a moment, straighten your arms and push them back to the original position.
5. After completing the prescribed number of training reps, rotate the barbell back to its original position.
Smith rack incline bench press
1. Adjust the bench of the Smith machine to an incline and position the barbell so that your arms are fully extended when you touch it when you lie down. After adjusting the weight level you need, lie on an upward-inclined bench, keep the barbell above your chest, turn your palms back (palms forward), the grip is slightly wider than shoulder width, and the arm posture is locked. This is your starting point. starting position.
2. As you inhale, slowly lower the barbell until you feel it almost touch your chest.
3. After staying for a moment, use the power of your chest muscles to push the barbell back to the starting position. Lock your arms when you reach the highest point, pause for a moment, and then slowly lower again. Tip: The descent should take up toAt least twice as much as lifted.
4. Repeat this action for the specified number of times.
5. After training, return the barbell to the rack.