I believe everyone still knows something about the Smith Rack. Of course, the Smith Rack is also an instrument with many uses, and there are also many things to pay attention to when using the Smith Rack. So some people still know how to use the Smith Rack. . So, how to use the Smith rack best and most effectively? Let’s take a look below.

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 at least twice as long as the lift.

4. Repeat this action for the specified number of times.

5. After training, return the barbell to the rack.

Smith rack bench press

1. Set the bench of the Smith machine to a flat state, and set the height of the barbell so that your arms can be fully extended when you touch it while lying down. After selecting an exercise weight that suits you, lie down on the flat bench. , rotate your wrists backwards and hold the barbell slightly wider than shoulder width. With the barbell unlocked from the rack, hold it directly above you with your arms locked, which is your starting position.

2. InhaleThen, slowly lower the barbell until you feel it almost touch your chest.

3. After a short pause, use the power of your chest muscles to push the barbell back to the initial position, exhale at the same time, lock your arms and pause for a moment when you reach the highest position, and then slowly lower it again. Tip: The descent should take at least twice as long as the lift.

4. Repeat this action for the required number of times.

5. After completing the exercise, lock the barbell back into the rack.