There are many fitness actions. Before we do an action, we need to have a comprehensive understanding of the action. First, we need to see where the action can exercise, how to complete the action, and what the essentials of the action are and what we need to pay attention to. So let’s take a look at the essentials of the Smith bench press.

Introduction to the essentials of Smith’s bench press

At the beginning, we need to adjust the position of the weight on the equipment so that we can easily touch the weight bar when we lie down and raise our arms. After adjusting the position of the weight, we lie down flat, keeping our body naturally straight, and place our legs on both sides of our equipment bench. At this time, we raise our arms upward and grasp the bar with both hands. The distance between the two hands is one palm wider than the shoulder. Next, we use our arms to remove the heavy object from the shelf, bend our elbows and let the weight go downwards. At this time, we open our hands to both sides until our upper arms and body form a straight line, and the weight is slightly above the chest. At this time, we use force to push the heavy object upward until our arms are straight.

Where does Smith bench press exercise

This action can effectively exercise our chest muscles, back muscles and arm muscles. During the entire exercise, our arms need to move continuously. When our arms bend our elbows downward, our arms are opened to both sides, which can effectively expand the chest, thus It can effectively exercise our chest muscles. When our arms are lower than the shoulder position, they can play a role in pinching the back, so they can exercise the back muscles.

What should you pay attention to when doing the Smith bench press

When we do the Smith bench press, we need to first choose the weight and height of the heavy object, so that we can ensure that we can perform the movement well and avoid injury during the exercise. In addition, during the pressing process, our arms need to move upward, and the two hands should always remain parallel and cannot be different up and down. When bending the elbow downward, we should open the arm as much as possible, and the final position of the upper and lower arms should be vertical.

The above is an introduction to the essentials of the Smith bench press and the parts that can be exercised. After understanding thisWith these, we can do the movements well and achieve good exercise effects.

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