When standing, choose a wooden board with a height of about 10 cm, with the forefoot standing above and the heel suspended; Hold your chest and abdomen, raise your head, gird your waist, and stand upright naturally. When the heel hits the ground, feel the calf gastrocnemius fully extended.

At the same time, I feel that the biceps femoris has been fully extended; Then use the contraction force of gastrocnemius muscle to lift the heel to the highest position in "peak contraction", then stop for a while, and then use the tension of calf muscle to control the slow fall, and repeat it.

Action essentials of Smith machine

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 pectoral muscles must be in a "peak contraction" state and pause for a while.

3. Exhale with your mouth when doing push-ups, and inhale with your nose when restoring.

Refer to the above? Baidu encyclopedia-Smith bench press