All kinds of equipment in the gym can help us exercise, but in the process of our fitness, the appropriate fitness equipment will help us exercise, and the inappropriate equipment will hinder our growth. Just like Smith's frame, it is not a fitness equipment suitable for everyone, because this machine makes people who have never lifted weights feel safe and comfortable during use, which affects the exercise effect.

The left and right rails on Smith's frame are designed to fix the moving direction of the bar, and its only moving direction is up and down. This design is not suitable for everyone.

Lie face up on an inclined flat stool, and the inclination of the stool should not exceed 30 degrees. When the barbell is in the bottom position, it should touch your upper chest. Hold the barbell in a full hand position, slightly wider than the shoulder. Put your feet flat on the ground separately, keep balance, and press the middle of your hips and back on the stool surface. Unplug the pin of the barbell; At the top of the movement, your arm should be completely straight.

Control the downside and make full use of the advantages of concession contraction. Put down the barbell until it almost touches the upper chest, keeping the elbow down and pointing to the outside of the chest. Don't let the barbell pop directly from your chest when changing direction. Push until the arm is completely straight, but don't lock the elbow. Press the chest at the top of the action and repeat the above action. You can get different feelings by moving your hand a few inches inward or outward. Move the bottom to avoid the barbell suddenly bouncing from the chest.