Bench press
About this exercise
"Bench press" targets the ڇاتي muscle group, suitable for beginners. The main load falls on: Middle. Equipment needed: Smith Machine.
Description
Bench press in the Smith simulator. The trajectory of movement is set, which simplifies the execution and allows you to concentrate on the work of the muscles without stabilizing the weight.
Instructions
1. Place the bench under the Smith simulator so that the bar touches the middle of the chest when lowering.2. Lie down, bring your shoulder blades together, bend over.3. Remove the neck by turning the locks.
4. Lower the bar until it touches your chest, then press up.
Muscles worked
Primary
Secondary
Warnings
1. Do not place the bench too far or close to the posts - this creates an unnatural trajectory.2. Do not relax the stabilizer muscles completely, keep the overall tension.
