Some people still know the Smith bench press. At the same time, the exercise effect of the Smith bench press is good. Of course, the Smith bench press has many benefits. I believe there are still people who know how to use the Smith bench press. So, is the Smith bench press any good? What is the fitness effect? Let’s get up and find out more.

How to use the Smith bench press

It is recommended to do 8 to 12 reps per group, 2 to 4 groups, and rest for 1 minute between groups.

The main muscle groups used are pectoralis major, deltoid muscles, and triceps brachii

Lie flat, reach your hands straight up, measure the starting position, and move the barbell to the starting point. It is recommended that your elbows are slightly bent at this time, so that you have enough strength and space to support the barbell.

Align your body in the middle of the barbell, hold the barbell slightly wider than your shoulders, and lower the barbell near your nipples. When lowering, the elbows should be slightly inward and the elbows should be at 90 degrees. If the angle of the elbow is too large, or even parallel to the shoulder, the shoulder joint will bear too much pressure.

Finally return to the starting point without locking your elbows or deliberately straightening them.

What to practice with Smith Machine

There are many kinds of movements to practice the Smith machine. Basically, the strength of the limbs can be trained. It is a relatively comprehensive fitness equipment.

The Smith machine is a piece of equipment in every gym. The fixed track limits the movement trajectories of some movements. However, the advantage is that you don’t need to spend a lot of stabilizing force to master its balance. It is suitable for novices and is relatively safe. A multifunctional training device.

Precautions for Smith's bench press

1. Do not lift your hips and waist off the bench. The grip should be wider than shoulder width. If it is too narrow, it will focus on exercising the triceps.

2. In order to effectively exercise the target muscles, the Smith bench press barbell is lowered to a position one inch above the nipple, and the incline bench press is lowered to the clavicle.

3. During the bench press, when lowering the barbell, keep the barbell as close to the chest as possible. When pushing up, in order to increase the difficulty, you can use half or 2/3 of the range, that is, you do not need to fully extend the arms. On the one hand, it can ensure the pectoralis major muscles. Maintain tension and avoid locking of the elbow joint on the other hand.

4. The Smith machine is a fixed instrument for bench press. There is no need to worry about balance control issues when bench pressing with barbells or dumbbells. Coupled with the safety lock protection, the Smith bench press is relatively safe and reliable. Therefore, it is suitable for beginners to initially masterBench pressing skills; for intermediate and advanced bodybuilders, it can be used to hit the maximum weight to improve bench pressing ability; in the first failure training method, it can be used to assist the dumbbell or barbell bench press and then perform the Smith bench press.