Bench press while sitting in the Smith simulator
About this exercise
"Bench press while sitting in the Smith simulator" targets the Ejika muscle group, suitable for beginners. The main load falls on: Front. Equipment needed: Flat Bench, Smith Machine.
Description
Bench press for shoulders with a fixed trajectory. Simplifies execution, minimizes stabilization, ideal for focusing on deltas.
Instructions
1. Place a bench with a backrest under the neck of the Smith simulator.
2. Sit down, remove the neck and lower it to the level of the chin or the top of the chest.
3. As you exhale, press the bar up.
4. As you inhale, slowly lower it.
Muscles worked
Primary
Secondary
Warnings
1. Adjust the bench position correctly: your forearms should be vertical at the bottom.2. Do not "insert" your elbows at the top point.3. Do not arch your back, cling to the back.
