Many people still know about the customized Smith Machine Squat Rack Multi functional machine in china, and the Smith squat multifunctional machine bench press is a famous action. Of course, the customized Smith Machine Squat Rack Multi functional machine in china bench press has a good exercise effect, but no matter what the action is, there should be action essentials. I believe some people still know the action essentials of customized Smith Machine Squat Rack Multi functional machine in china. So, what are the action essentials of the bench press of customized Smith Machine Squat Rack Multi functional machine in china?

Essentials of bench press action of customized Smith Machine Squat Rack Multi functional machine in china

1. Adjust the long climbing position and angle on the customized Smith Machine Squat Rack Multi functional machine in china: the flat bench press is horizontal, with an oblique upward push of about 30 degrees and an oblique downward push of about 20 degrees; Keep the barbell axis falling on the corresponding part of the chest during the bench press lift; The grip distance wider than shoulder width is adopted to fully extend and completely contract the pectoralis major muscle.

2. When the barbell is pushed until the arms are straight (or when the elbow is kept at a small angle), the pectoralis major muscle must be in the state of "peak contraction" and stop for a while.

3. Exhale with your nose when pushing up and inhale with your mouth when restoring.

Precautions for bench press of customized Smith Machine Squat Rack Multi functional machine in china

1. Customized Smith Machine Squat Rack Multi functional machine in china do not lift the hips and waist away from the stool. The grip distance is wider than the shoulder and too narrow. Focus on exercising triceps brachii.

2. In order to effectively exercise the target muscles, the customized Smith Machine Squat Rack Multi functional machine flat bench press barbell is lowered to an inch above the nipple, and the upward oblique bench press is placed to the clavicle.

3. In the process of bench press, the barbell should be as close to the chest as possible when lowering. In order to increase the difficulty when pushing up, you can use half or 2 / 3 range, that is, you don't need to straighten your arms completely, which can ensure the continuous tension of pectoralis major muscle on the one hand and avoid the locking of elbow joint on the other hand.

4. Customized Smith Machine Squat Rack Multi functional machine in china belongs to the fixed equipment bench press. There is no need to worry about the balance control of barbell or dumbbell bench press. Coupled with the safety lock protection, Smith bench press is relatively safe and reliable. Therefore, it is suitable for beginners to master the skills of bench press; For middle and advanced fitness people, it can be used to impact the extreme heavy weight to improve the ability of bench press; First exhaustion training method can be used to assist dumbbell or barbell bench press, followed by Smith bench press.