1, exercise the middle part of the pectoral muscle with a straight bar, and exercise the upper bundle of the pectoral muscle with an oblique push. Generally speaking, most people lack exercise on the upper side of their chest muscles. After practicing the upper side, the chest muscles look square, not round in European and American movies.
2. The diagonal bar mainly practices the upper edge of the pectoral muscle. The larger the angle, the more deltoid toes are involved. It is generally recommended to exercise the upper edge of the chest muscle at 30 degrees, because it is more affordable for the human body.
3. The only difference between Smith machine and free bench press is that it limits the movement track of barbell. The diagonal bar is relatively safe (especially when the strength is exhausted, it will not directly hit your chest soon), and it can also help you to be lazy. But in the end, you can bench press freely. It is a question whether you can get up after practicing 100kg free bench press 70.
Extended data:
1, Smith frame is a very useful fitness equipment, its barbell sliding trajectory is limited, and trainers can use heavy objects with confidence and boldness, and it is not only limited to squat training, but also can do bench press? (uphill, flat, downhill). Bow rowing, biceps bending. Lift heel, and so on, is an out-and-out "all-body device".
2. There are many kinds of Smith frames, including vertical (most), inclined (a few are American Hummer brands), weighted, weightless, single plane, three-dimensional frame (Max machine), zero friction, high friction resistance and so on.
3. Exercise quadriceps femoris. The advantage of using Smith frame is that you can move your center of gravity back boldly and safely (without worrying about losing balance), and you can better stimulate quadriceps femoris alone.
4. Exercise biceps femoris. You can do squat training, provided that the heel is placed twenty or thirty centimeters in front of the barbell; You can also choose Romanian hard pull, and the main stimulation site is gluteus maximus. Biceps femoris and lower back muscles.
5. Exercise pectoralis major. Using the Smith frame, you don't have to worry about losing your balance because of the weight of the barbell, you can focus on the full contraction of the pectoralis major. Although using Smith frame can reduce shaking relatively, using Smith frame will cause some damage to joints under extremely heavy conditions, especially when putting the pole back on the frame.
Reference source: Baidu Encyclopedia-Smith Framework