史密斯卧推

史密斯卧推动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

史密斯卧推动作介绍

  • 胸肌
  • 力量
  • 器械
  • 复合
  • 初学者
  • 肩膀/三角肌, 肱三头肌
史密斯卧推起始动作图解 点击放大史密斯卧推图解
史密斯卧推动作图解 点击放大史密斯卧推图解
史密斯卧推目标肌肉群图 目标肌肉群

史密斯卧推动作要领 —》我雷锋 我翻译

    Set up for the smith machine bench press by placing a flat bench in the smith machine.Lower the barand addthe weight you want to use.

    Lay back on the bench so that your middle chest is level with the bar.

    Your feet should be firmly planted on the floor for support. Grasp the bar with hands at wider than shoulder width.

    Unload the weight and slowly lower the weight down until the bar is about one inch off your chest.

    Pause, then slowly raise the bar up as far as possible without locking your elbows.

    Repeat this movement for desired reps.

Smith Machine Bench Press Tips:

    Keep the rep timing slow and control the weight throughout the set.

    Do not "bounce" the bar off your chest.

    Don't lock your elbows out at the top of the movement.

    Use a wider than shoulder width grip so that the emphasis is placed on your chest and not front shoulder muscles.


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