People who advocate free bench press are very disdainful and scoff at Smith's bench press. They don't think this is a bench press at all, or that this is not a man's bench press.
When someone says Smith bench press 100KG, they often get ridicule and contempt instead of envy and praise: Smith bench press is also called bench press? You Smith bench press 100KG, go bench press and do free bench press. Do you think you can push 60 kilograms?
This is a very speechless thing.
But in fact, Smith bench press is not as useless as some people say. On the contrary, Smith bench press has many advantages over free bench press.
1, Smith bench press is safer than free bench press.
My previous article was about fitness safety, and even the first article I wrote in Baijia was about bench press safety.
Heavy bench press has certain risks. When you practice to rest in the back and can't push it up, you are easily crushed. Therefore, free bench press should actually have a small partner to cooperate.
Smith's rack is not so much trouble. Smith's shelf has a safety buckle on each side. After the button is buckled, even if it can't be pushed up, it won't be pressed and hit.
Don't underestimate the safety problem. If you get hit once, you will miss your life.
2. Smith's bench press exercises chest muscles more effectively.
Many people don't want to admit it, but it's true ... if you use Smith's frame to do bench press, you can do Shelley's group in each group, that is, each group pushes the most times until you can't push it.
Exhaustion training is very common in bodybuilding training, and it is a good way to deepen muscle stimulation, and the effect of muscle enhancement will be better.
Use Smith frame as bench press, because it is safe, so you can try to rest more, or you can try to push it with extreme weight to enhance your strength.
3. Smith bench press can be held with a half grip.
There are two ways to hold the barbell while bench pressing.
One is full grip, also called lock grip, with four fingers on the same side, thumb on the other side, and hands holding the barbell tightly.
The other is the semi-grip method, which is also called the open grip method. The thumb and the other four fingers are on the same side of the barbell, and the barbell is held in the air.
Free bench press, I don't recommend half-hugging, because the risk is too great. If the barbell slips, the consequences will be unimaginable.
However, you will still see many great gods bench press with a semi-grip. Why? Because the semi-grip has many advantages, first, it can reduce the pressure on the shoulders, and second, it can make the chest muscles work better, so even if the risk is high, many people still use it.
If you use Smith to bench press, you won't worry so much. Just use the semi-grip bench press directly, because there is a safety buckle, which can avoid accidents.
4. Smith bench press is more suitable for stimulating chest muscles.
There may be many people who don't want to admit this, but Smith's bench press has a fixed trajectory, so it doesn't need to consider balance and stability like free bench press, so the trainer can focus on the chest muscles.
Although the balance, stability and coordination of the body are all good things, we should also understand that an isolated muscle group can achieve better results.
When doing Smith bench press, we don't need to control the barbell bar, just push it, which is very beneficial to the exercise of chest muscles.
Smith bench press can increase strength faster.
After the last one, because the trajectory of Smith frame is fixed, there is no need to consider balance and stability like free bench press, so it can load more weight.
As we all know, the bigger the weight, the bigger the muscles. On the premise of no injury, the greater the weight of bench press, the better the training effect and the faster the muscle strength increases.
Seeing this, everyone should understand whether Smith bench press is worth doing.
Although Smith bench press does not stimulate the chest muscles as much as free bench press, it does not exercise balance and stability, but it is indeed a very good instrument.
If you are just an ordinary fitness enthusiast, instead of taking part in bodybuilding competitions or bench press competitions, you just want to develop chest muscles and armor-like chest muscles. Smith bench press is definitely more suitable for you than free bench press.
Everyone is working out, sweating and working hard. Some people despise others for doing Smith bench press because they have been doing free bench press, which is very bad.
Respect for others means respect for yourself. Smith bench press has the advantages of Smith bench press. You can practice more. As long as you work hard, you will definitely have armor-like chest muscles.