Can Smith bench press build chest muscles?
Of course.
This action can effectively exercise our chest muscles, back muscles and arm muscles. Our arms need to keep moving during the whole practice. When our arms bend downward, they spread to both sides, which can effectively expand the chest, thus effectively exercising our chest muscles. When our arm is below the shoulder position, it can play the role of clamping the back, so it can play the role of exercising the back muscles.
Does Smith bench press work well?
The effect is still good.
Smith's bench press exercises chest muscles more efficiently. Many people don't want to admit it, but it's true ... with Smith bench press, each group can be a strength rest 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.
Smith bench press technique
1. Adjust the position and angle of the long boarding board on the Smith machine: the flat board is pushed horizontally, obliquely upward by about 30 degrees, and obliquely downward by about 20 degrees; Keep the barbell shaft in the corresponding part of the chest when the bench press is lifted; The pectoralis major muscle is fully extended and fully contracted by holding it wider than the shoulder.
2. When the barbell is pushed upward until the arms are straight (or the elbows are kept at a certain small angle), the pectoralis major must be in a "peak contraction" state and pause for a while.
3. Exhale through the nose during push-ups and inhale through the mouth when recovering.
Is Smith easily injured by bench pressing?
Smith's bench press generally doesn't hurt, but everyone should do what he can and don't exceed his ability and load.
Smith bench press belongs to fixed equipment, so there is no need to worry about the balance control of barbell or dumbbell bench press, and it is protected by safety lock, so Smith bench press is safer and more reliable. Therefore, it is suitable for beginners to master the skills of bench press initially; For middle and senior bodybuilders, it can be used to impact the ultimate weight and improve the bench press ability; The first exhaustion training method can be used to assist dumbbell or barbell bench press, followed by Smith bench press.