Choosing the appropriate amount of exercise is extremely important during our exercise, so that we can ensure good exercise effects while ensuring that we do not get injured. There are a lot of things we need to know before engaging in an exercise, such as how much weight to choose for the exercise. So let’s take a look at how many kilograms a novice Smith can bench press?
How many kilograms is suitable for a novice Smith to bench press?
The Smith bench press is less difficult than the free bench press because the Smith machine allows our body to effectively borrow force, so it is relatively labor-saving. Then when we start exercising, we can choose a heavier weight, but for novices, we only need to choose a weight that is equivalent to our own weight. For example, when a 70kg man performs the Smith bench press, we can start with 70kg Start with heavy weights and slowly increase the weight as you move.
How to perform the Smith bench press?
At the beginning, let us lie flat on the bench of the Smith machine and relax our bodies. At this time, hold the crossbar of the Smith instrument with both hands upward, with your hands shoulder-width apart. After adjusting our own breathing status, we take a deep breath and slowly push the equipment upward until our hands can be straightened. Then we slowly lower the equipment back down. If we want to achieve a better effect of exercising the chest muscles , the distance between the hands can also be wider than the shoulders.
Where can the Smith bench press be exercised?
The main exercise of this action is the effect of our arms, shoulders, back and chest muscles. When we exert force with our hands upward, our biceps can be stimulated, so that the biceps can be effectively exercised. . And when we press upward, our back stretches forward, which can stimulate the shoulders and back to a certain extent. When our hands are downward, the chest expands, so it has a certain exercise effect.
The above is about how much weight to choose for the Smith bench press. For novices, it is most important to master the movements first. Then we can start with the most basic body weight, and then slowly increase the weight during exercise. Increase the weight slowly.
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