The hexagonal bench press in Smith
About this exercise
"The hexagonal bench press in Smith" targets the ڇاتي muscle group, suitable for beginners. The main load falls on: Middle. Equipment needed: Machines.
Description
Bench press of a platform or barbell in the Smith simulator, simulating gakk squats or leg press.
Instructions
1. Setup: Place a horizontal bench in the Smith simulator so that the bar is above the lower chest.
2. Grip: Lie down on a bench, grasp the bar with a narrow grip (palms 10-20 cm apart or slightly wider, the main thing is that the elbows should go along the body).
3. Starting position: Remove the barbell, arms straight.
4. Lowering: Slowly lower the bar to the lower chest/upper abs, keeping your elbows pressed against your sides.
5. Bench press: On exhaling, squeeze the barbell upward with a powerful but controlled movement. At the top, tighten your pectoral muscles as much as possible.
6. Control: Avoid sudden movements. Lowering should take twice as long as lifting.
Muscles worked
Primary
Secondary
