The Smith bench press has never been very popular because the fixed track makes you go against the natural angle and force trajectory! Just adapting to the machine instead of actually learning to control the weight!
But today I want to introduce an innovative bench press training using the Smith machine. Make your training more fun!
Use the V-shaped handles to perform the Smith bench press!
Benefits: Use a narrow stance and opposite grip to increase the range of shoulder adduction! Make the inside of your chest feel better! Squeeze your chest muscles fully at the top of the movement!
Action Demonstration
Action process
1. Place a training bench under the Smith frame. Make the stool and the barbell in the same straight line and in the middle position
2. Then lie on the stool, grab the V-shaped handle with both hands, and get it stuck in the center of the barbell!
3.The action is the same as the traditional bench press. Keep the scapulae slightly retracted and sinking to maintain the stability of the scapulae. When lowering the barbell, slow down and feel the tension in the chest muscles!
Push up faster and bring your upper arms closer at the top of the movement to squeeze your chest muscles!