Bench press in the Smith simulator: technique and options. Bench press from behind the head while standing

Bench press sitting in front of you in Smith's simulator - basic exercise. Unlike the seated overhead press or the standing overhead press, this exercise engages the top of the pectoralis major. By and large, the technique of doing the bench press in front of you in the Smith machine and the bench press with a barbell is not much different, so these two options are described in one article. The exercise technique described in this article can be applied both in the case of a barbell and in the case of a Smith simulator. An exercise such as a bench press in front of you while standing is an analogue of a variant that is performed while standing. However, in the case of sitting, there is no possibility to give more inertia to the projectile due to the push with the legs. Thus, the bench press in front of you is characterized as a more concentrated exercise. In addition, exercise is safer in terms of injury.

Bench press sitting in front of you in the Smith machine a complex exercise for the shoulder girdle

Anatomy

Bench press sitting in front of you in the Smith machine - complex exercise For development shoulder girdle . During the exercise, muscles such as the anterior deltas, triceps, middle deltas, trapezius muscles and serratus muscles are included in the work.

The technique of performing a bench press while sitting in a Smith machine photo

Sit on a horizontal bench or a bench with a back. Place your hands on barbell wider than shoulders. The feet are in contact with the floor surface over the entire area. The spine is slightly bent forward
Remove barbell from racks or from hooks Smith simulator. Move the bar closer to the chest, in case of work in the Smith machine, set the bench in advance so that when lowering vulture, he fell on the top of the chest.
Take a deep breath. Squeeze with strong force barbell up, exhale
Then, in a smooth motion, lower down to touch the chest.

Perform the planned number of repetitions by analogy.

Number of repetitions bench press in front of you in the Smith simulator while sitting, depending on the purpose and nature of the training, can vary in the range of 6-20 times.
More detailed information and nuances of implementation bench press sitting in the simulator in front of you described below

How to properly perform a bench press in front of you in a sitting simulator

Notes

Performance bench press sitting in front of you in the Smith machine possible in two variations, which distribute the load in different ways between front And middle delta. By pushing your elbows forward, you will receive a greater load front delta, spreading the elbows to the sides, they will receive a greater load medium bundles of deltas.
Fulfill this exercise it is possible on a horizontal bench, on a bench with a back, and also with a back with a slight inclination. If a bench with a back that has a slight slope is used, then the upper chest will be more actively involved in the work.
In order that at the upper point of the amplitude the load does not pass from the muscles to a greater extent shoulder girdle to the triceps, you should not fully extend your arms at the elbow joint. Thus, in the upper part of the amplitude, the arms will remain slightly bent.
For execution bench press sitting in front of you or in Smith simulator, the help of a partner will not be superfluous. Which will be able to insure in case of "failure" of the muscle and "finish off" with multi-repetitive training.

Exercise is one of the basic exercises for working on the muscles of the shoulder girdle. During movement, the front and medium bundles deltoid muscles. When performing the exercise, you increase the strength and volume of your shoulders, train endurance. Any of the barbell overhead press variations is effective exercise while observing the technique of its implementation.

Bench press from behind the head

The barbell press from behind the head is a basic exercise for working out the muscles of the shoulders, in particular the middle and front bundle of deltas. There are several options for doing this exercise, the safest way is sitting on an incline bench in the Smith machine. In this article, we will talk about the correct technique for performing a bench press with a barbell and about the load on the target muscles. Carefully monitor the correct position of the hands and forearms to avoid injury.

The correct position of the hands on the bar:

When performing the exercise, you should choose a medium grip. With it, the forearms will be vertical to the floor at the bottom of the movement. A narrow grip can prevent a technically correct option for performing a barbell press from behind the head due to a short amplitude of movement. And a very wide position of the hands on the neck can harm the shoulder joints.

Equipment:

In the exercise, use a barbell with a straight neck and a rack for it, respectively, as weights. Men use weights weighing 15-20 kg. It is preferable for girls to choose shells of 7-10 kg.
It is important to take care of shoes: slippery soles can lead to unpleasant consequences.
The use of an athletic belt will strengthen the lower back. And gloves will ensure a reliable grip of the hands with the bar.
To perform the bench press from behind the head while sitting, you will need a bench.

Grab the bar. Place the sports equipment in the chest area. Depending on the option you choose to perform the exercise, you should sit on a bench or stay in a standing position.
Take a breath. Push the bar up. Watch your posture. Hold the position for a second.
Exhale and lower the bar behind your head. Stay in this position for a few seconds. Repeat the already mastered movement.

How much: 3 sets of 15 reps.

Exercise options

Choose the appropriate way to perform the exercise should be based on your physical training. Professional athletes can do the bench press while standing, while beginners are encouraged to do it while seated in the Smith.

Bench press from behind the head sitting on an incline bench

Safe exercise. In case of back problems, it is better to use a sports bench with a changeable angle of inclination. If your back is in good health, perform a bench press from behind your head without supporting your back. And yet it is worth remembering the possible undesirable bilateral load on the spine.

Bench press from behind the head while sitting

Bench press from behind the head while standing

This method will be acceptable only for experienced athletes. To perform the exercise in a standing position, weighting with a small weight should be used.

Bench press from behind the head in the Smith machine

The safest way. Suitable for intermediate level athletes. The Smith machine sets the trajectory of your movement in a strictly defined plane, helps to avoid the case of loss of balance.

Smith's Overhead Press Technique:

Get your trainer ready. Fix the neck with the selected weight at the top point. Position the bench so that the bar is behind your head when sitting. Rest your feet on the floor. Extend your arms and grab onto the bar.
Breathe in. With your arms bent at the elbows, stretch the bar to the level of the middle of the head. Push the bar up.

If you do not have the opportunity to exercise in this simulator, ask someone to insure you or use a barbell rack.

Performing an exercise in the Smith machine - video

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2018-02-07 The technique of performing a bench press from behind the head while sitting

Application of the exercise

To whom. Athletes of intermediate level and above. On initial stage, replace the exercise with shoulder machines or similar dumbbell presses.

When. At the beginning of a shoulder workout. You can do the exercise both at a fast pace for pumping and for mass. Choose a training regimen individually for yourself (trial and error).

How many. On average, the exercise is performed in 4 sets of 12-15 repetitions. Rest between sets for about 90 seconds.

What muscles work: load on a 10-point scale

Muscles involved

With the help of a barbell press from behind the head, the muscles of the shoulders and upper chest are tensed. Also included in the work are the trapezius and anterior serratus muscles, triceps, forearms.

If you lower the neck to the level of the ears, then the tension will fall exclusively on the deltoid muscles. And when lowering the bar as far down as possible, the top of the trapezium is involved in the work.

With low lowering, the exercise becomes more dangerous for the shoulder joints. Be careful when performing the full range of motion in the exercise!

Watch your breath. Exhale - lift the neck, and inhale - return to the previous position.
Avoid sudden movements.
Try to limit the range of motion.
Perform a bench press only due to the tension of the deltoid muscles.
Keep your back straight. Maintain a natural arch in your lower back. Look exclusively ahead.
It is necessary to responsibly approach the issue of choosing the weight of weighting in order to avoid undesirable consequences. Beginners use an empty bar for the correct execution of the exercise. In other cases, the weight is chosen correctly if you can lift the weight a given number of times in compliance with the execution technique. If you still have the strength for additional repetitions, increase the weight.
Take the time to warm up well before doing the overhead press. Then do a couple of warm-up presses with an empty bar. Only after that proceed to the working approaches.

Indications and contraindications:

The bench press from behind the head is included in various training programs for professional athletes. Regular training of the shoulder muscles is also necessary for sports fans involved in badminton, tennis, gymnastics or martial arts.

It is not necessary to perform the exercise in the presence of any pathology of the shoulder joints. Even with the right technique, there is a risk of injury. In the position of the bar behind the head, the position of the shoulder joints is unstable.

Which is better: bench press from behind the head or from the chest?

Most people prefer to do chest presses. This is a more natural version of the exercise, in which there is no high risk of injury. In addition, in the bench press from the chest, the range of motion is much greater. Because of this, the exercise is considered more effective.

Alternative exercises

In case of possible contraindications to the exercise due to health reasons, you can include the Arnold Press in your workout, which will help achieve a similar effect.

Note that the simulator has a fairly simple design. In fact, these are two rails that guide the bar. As we have already said, with the help of this simulator you can perform a large number of movements, but more on that below.

For many athletes, machines are associated with an isolated load, but with the Smith machine, everything is different. It was specially created for weight gain and all exercises on it are performed with an ideal amplitude, since a sports equipment can only move along a given trajectory.

At the same time, it should be noted that free weight work allows you to use a significantly larger number of muscles, however, the Smith machine also has its advantages.

How to do the bench press in Smith?

On an incline bench, you need to set the angle to 75 or 80 degrees. Sit on a bench and take a sports equipment with a medium grip. When lifting the bar, do not fully straighten your arms so as not to increase the load on the elbow joint. It is necessary to lower the barbell to the level of the chest. The movement is performed at a slow pace, and the number of repetitions is about 12.

What other exercises can be done in the Smith machine?

Let's see what movements this simulator allows you to perform. To begin with, it can be used to work out various muscles. For example, you can work on the muscles of the chest from different angles, and perform squats alternately on each leg:

Bench press. You can work on a horizontal bench or an inclined bench. After adjusting it, take a prone position and take the projectile in your hands. Work at a medium or slow pace, and in the lower and upper positions it is worth taking a second pause. Using wide or narrow presses, you can shift the emphasis of the load on the muscles of the back and triceps, respectively.
Squats. The exercise involves not only the muscles of the legs, but also the muscles of the lower back and lower section back. To make it comfortable for you to squat, you can use soft pillows by placing them under the neck. Perform squats at a slow pace, lowering until your thighs are parallel to the ground.
Lunges. If you can't do free weight lunges, say because of a recent injury, then the Smith machine is here to help. Having placed the sports equipment on your shoulders, push one leg forward until it is fully extended. Squat on the second leg until the thigh is at 90 degrees. After completing the required number of repetitions, change legs.
Pull in the direction of the chin. First you should lower the sports equipment to the level of your lower back and take the barbell with a grip at the width of the shoulder joints. Straighten your shoulders and arch your lower back. After that, start to perform a traction movement, and in the upper position, hold a second pause. We advise you to do three sets of 12 repetitions each.
Tilt pull. Place the legs of the bullshit wider than the level of the shoulder joints and, arching your back, take the sports equipment using the upper grip. Tilt your body forward until it is parallel to the ground and start pulling. The movement should be carried out thanks to the work of the muscles of the back and the back of the deltas. Perform three sets, each of which should have about 12 repetitions.

Watch in this video how to do the bench press in the Smith machine:

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The Smith machine is the most important and one of the most popular machines that can be found in any gym. The popularity of this simulator in comparison with other "colleagues" is due to the huge efficiency after performing exercises on it with the simplest possible design. Exercises in Smith help not only to shape the relief of muscles, giving them an attractive shape, but also to increase and strengthen them in general. muscle mass.

The advantage of the Smith machine over a conventional barbell is undeniable. Especially, it concerns the matter of building elastic and relief muscles, as well as increasing its overall strength. Externally, this machine is a U-shaped frame, fastened to the floor by means of powerful stops.

The walls have special hooks with which you can set the barbell at the desired height. Also, special safety clips are built into the frame. Thanks to this simplicity, third-party elements, such as auxiliary platforms, seats and benches, can be easily connected to the simulator.

The Smith machine allows the athlete to direct the load on the targeted muscle group. The main and most popular in this regard are squats in the simulator. They allow you to well strengthen the muscles of the legs and buttocks. With different setting of the supports, it is possible to control the direction of the loads on the desired muscles.

The target may be the biceps femoris, various parts of the quadriceps. If squats are performed with the legs moving forward, then the gluteal muscles will be loaded as much as possible. It is important to monitor the width of the legs. The larger it is, the more often the inner thighs will tighten. The technique is suitable for both men and women, since both of them consider this area to be problematic.

Squats

The execution technique is quite simple, and will help shift the focus on the development of the muscle group of the thighs and buttocks. When exercising with a free barbell, such “tricks” will not work. In addition, the Smith machine allows you to exercise with much more weight, which contributes to the rapid growth of muscles. Detailed.

Nuances

The design of the frame of the simulator determines only the vertical movement of the bar, which may be somewhat unusual, because in natural conditions, when the projectile moves freely, it can be very difficult to keep it in one plane.

This leads to additional stress on the ligaments and tendons. To minimize the risk of injury, do not forget to warm up.

You should not count on the fact that the Smith machine will increase strength. This will not happen due to the lack of stress on the stabilizing muscles, even when working with heavy weights.

Conclusion

Summing up, it is worth noting the relative safety of the Smith simulator. Moreover, in the process of exercise, those areas of the body that can be injured during other exercises are strengthened.

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It is generally accepted that push-ups should be taken into service only when there is no opportunity to visit the gym. However, this is a wrong point of view. Push-ups are a multi-joint exercise and involve many muscles. Of course, the main load goes to the pectoral muscles and triceps, but the front bundles of the deltas, and the forearms, and the muscles of the lower back, and the small muscles of the hand, as well as the press and quadriceps indirectly work. However, experts say that almost the entire musculature of the body is involved in push-ups - not only muscles that perform dynamic work are taken into account, but also muscles in static tension that maintain a straight body position. Thus, by performing push-ups from the floor, the benefits are noticeable for your entire body.

On our site there are push-ups videos and other materials for every taste. You will be able to see how to properly perform push-up exercises, learn about which muscles work during push-ups.

It is known that the pectoral muscles are one of the most difficult to pump up. Push-ups from the floor of the chest muscles pump with a bang - just change the grip a little while doing the exercise, and you will use any area of \u200b\u200bthe chest. Leaning the body will also give different results: the head up position stimulates the upper body. pectoral muscles, head down - lower part. The wide setting of the hands helps to pump up the outer chest area. The strongest effect, according to experts, is brought by push-ups with widely spaced hands and feet on a high support - while the chest muscles are very stretched, which allows you to quickly "cut" the pectorals. Push-ups on one arm are aerobatics, no exercise outlines the pectoral muscles as clearly as this particular version of push-ups. To facilitate this exercise, you can put your legs more widely.

Different positions of the hands also contribute to a variety of loading. Widespread push-ups on the fists help develop the muscle groups of the fingers and palm from the side. thumb, and also help to improve the setting of the fist for a strike - for example, for athletes involved in martial arts.

When performing push-ups from the floor, technique is very important: the body must be completely straight, do not arch your back, do not expose your buttocks, your head should look at the floor. If you decide to include push-ups from the floor in your classes, the training program can be varied. Some experts advise doing a whole set of push-ups at home. If you train your chest in the gym once a week, add one home workout. If the workload doesn't seem overwhelming, add up to 2-3 home workouts per week. Some athletes, for example, include push-ups in all workouts, making them last and all the way.

The effect of push-ups is greatly enhanced if you put one foot on the other, or if a person sits on your back. Clapping push-ups are also a more advanced version of the exercise - try clapping once, twice, behind your back, etc. This variation of the exercise will help develop your reaction and agility. To focus on breathing training, do push-ups while jogging - do 15-20 push-ups after a certain distance.

There is also a popular opinion that you need to do push-ups in several approaches with short breaks. The more push-ups, the better. Try to do approximately the same number of movements. With this approach, exercises should be performed to moderate muscle pain. When doing push-ups from the floor, the result will be better if you can afford to do the exercise throughout the day. For busy people, the maximum load is suitable once a day - in the morning or in the evening.

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A set of exercises

Bench press

The most popular type of exercise on the Smith machine. Especially suitable for those athletes who work without an insurer partner. Safety is provided by special stoppers that will accept the bar if it starts to put pressure on the athlete.

So you can forget about the fear of a falling bar and give it your all on the simulator. This will be helped by special fixators that will not allow spreading the load on non-target muscles. Details in the article about the technique of the classics.

Pull to the chin

Here is the technique described in the classic. The design of the simulator may not allow the beginner to fully enjoy strength exercise and feel the real benefit. Therefore, before starting to perform the elements, you should adjust “for yourself” between the sports equipment and the toes.

This will help you feel more comfortable and not overcome unnecessary difficulties. The chin row is the best choice for those looking to tone their deltoid muscles.

Seated press

Here, too, you need to take advantage of the design features of the Smith machine. The search for a convenient position for the starting position is carried out by moving the bench in relation to the barbell bar. Details.

Squats

Analysis of the exercise

Anatomy of exercise - what muscles work

Main muscles:

Anterior and middle bundles of deltoids.

Accessory muscles:

clavicular areas of the pectoral muscles,

long heads of triceps (loaded during extension elbow joints),

upper regions of the trapezius muscles,

serratus anterior,

muscles that lift the scapula

forearm muscles.

Advantages

Ability to use more weight.

The movement is more isolated than the free-weight presses, which allows you to work the muscles of the shoulder girdle more intensively.

There is no moment of unwanted inertia that is characteristic of bench presses from a standing position.

Allows you to do without a partner's safety net.

Flaws

Preparing for the exercise.

Move a bench with an adjustable back to the simulator. Perform a couple of rough reps to determine the correct position - the neck should "walk" at a distance of up to 5 cm relative to the body.
Prepare the simulator for work by equipping it with the necessary weight.
Adjust the backrest to an angle of 80-85°. Adjust the position (height) of the bar so that you can freely reach it with straightened arms from a sitting position on the bench.
Prepare your muscles and joints for weight training. To do this, do gymnastics for the shoulder and elbow joints, which involves amplitude rotations and swings. Next, do 2-3 multi-rep sets of dumbbell presses (for beginners) or 3 sets of Smith machine pyramid exercises, starting with the minimum load.

You can perform a bench press in Smith on the shoulders both on a bench with a strictly vertical back, and with its slightly inclined position. We recommend choosing the last option, as the least traumatic - it is desirable to adjust the back angle in the range from 80 to 85 °.

In the upper position, the bar of the simulator should be located in the projection on the upper region of the pectoral muscles.

At all stages of the pressing movement, the back should remain straight and pressed against the support (the back of the bench).

The “ascending” movement of the neck should be accompanied by a forced exhalation, and it is desirable to perform it at the moment of development of maximum effort - approximately 2/3 of the amplitude.

The remote location of the neck relative to the body.

The position of the forearms behind the neck projection.

Work in a reduced amplitude (with the exception of cases when short forced repetitions are deliberately performed to finish off the deltas).

Performing an exercise with a bridge in the back.

The barbell press begins with a jerking movement.

Efficiency Tips

In order not to move the load to triceps muscle, you can work in a slightly reduced amplitude - without extending the elbow joints to the end at the top point of the pressing movement.

To increase the static tension of the target muscles, try a short pause in the top position without extending your elbows.

The ideal selection of the grip width can be traced by the position of the shoulders relative to the floor - they should be in a parallel position, and the angle in the elbow joints should be kept straight.

Inclusion in the program

The bench press sitting in the Smith machine has a “building” focus, so it is recommended to perform it as an alternative to other options for vertical presses, adhering to the medium-volume nature of the work - in 3-4 sets of 10-12 repetitions.

For a deep study of the deltas, the basic presses should be supplemented with 1-2 movements of the isolating plan.

However, by experienced athletes, the exercise can also be used as a relief-forming exercise. As part of this goal, it can be performed with a small burden for 15 repetitions.

Due to the fact that small stabilizer muscles remain “deprived” of the load in the training presses, it is not recommended to practice them on an ongoing basis as a basic movement.

Contraindications

The bench press in Smith in front of you should be excluded from the training complex for the period of rehabilitation of the athlete after injuries of the shoulder or elbow joints.

Athletes with an injured back should pay special attention to maintaining the correct “landing” on the bench.

How to replace the exercise

Similar in biomechanics are sitting chest presses with free weights (dumbbells and a barbell), so in the absence of a Smith machine, these movements are generally interchangeable.

Some gyms have special machines - they also simulate the load of pressing movements and are great for training shoulders.

Muscles involved

Professionals prefer to start training this exercise after the rear delts have been warmed up with light swing exercises.

The load in the case of the correct execution of the exercise is distributed as follows: deltas, triceps, chest, back.

The main load is placed on the middle and anterior bundles of the deltoid muscles.
The secondary load falls on the upper back and upper chest muscles.
Indirect load affects the triceps and posterior deltoid muscle bundles.
The work includes the trapezius muscles, buttocks, as well as the press and hips.

Regular performance of the military bench allows you to get expressive shoulders and significantly expand the deltas.

For athletes involved in weightlifting, this exercise provides an opportunity to increase "explosive" strength and improve the mobility of the joints of the shoulder girdle.

Changing the position of the body and the width of the grip provides a load on various sections of the shoulder girdle. Subject to strict adherence to the execution technique, impressive results can be achieved in a fairly short period of time.

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Video: Smith Machine Bench Press Bench press on the Smith machine

To train the pectoral muscles, there are many exercises associated with various simulators. In order for the chest to be beautiful and pumped up, long workouts with exhausting equipment are necessary, but, nevertheless, everyone had their first workouts, and it is impossible to start working with dumbbells and barbells from the very beginning, since the body is not yet ready for such loads. To train the chest, you should seek the help of a trainer, as he will be able to correctly set each exercise and develop a program for individual growth.

For beginners, there is a Smith simulator. The same bar, but fixed. It is used even by those who are unable to lift average weight. The peculiarity of the simulator is that it is safe and controlled, unlike the barbell.

Any work with a barbell, even in Smith, is painstaking work. First of all, there is pressure on the brushes. In order to protect them, it is better to use elastic bandages, which will not only protect against corns, but also strengthen the brushes and prevent them from slipping off the neck.

The exercise is easy to perform, you can take it into your program from the first chest workout. It is worth doing up to four sets, each of which will have ten repetitions. With an increase in muscle mass, you need to do more load.

It is noteworthy that in this simulator you can not only increase muscle mass, but also lose weight. You can use "Smith" to work with other muscle groups.

Bench press on the Smith machine

Smith Machine Bench Press Technique

In order to perform this exercise lying down, you need to place a horizontal bench in the middle of the simulator.

If it is inconvenient to do the exercise on it, it is better to raise the back: then the discomfort will disappear.
It is important to hug the bench tightly. You can not tear off the buttocks, lower back, head, back and shoulders from it - you can injure yourself

Picking up the Smith bar, you need to determine the grip, it is best to place your hands slightly wider than your shoulders, about 80 centimeters apart.
After inhaling, you need to raise the barbell: as soon as the top point is reached, you should linger there a little, then make an exit and lower the barbell to your chest. As soon as the bar touches the lower part of the chest, immediately squeeze the simulator up.
It is important to control your breathing and not stray.
The movement of the neck must be strictly vertical.

Source - "https://do4a.com/w/index.php?title=Smith_Bench Press&oldid=1071"

Type of exercise: basic

Main muscles: chest

Accessory muscles: anterior delta, triceps

Difficulty of the exercise: medium

Equipment: simulator

The bench press on the Smith machine is well suited for beginners as a perfection of technique, and for the convenience of fixing the barbell in any position without insurance. Moving the bar along a given path can be an advantage and a disadvantage, it all depends on the correct position of the bench, the width of the grip and where you will lower the bar. On the other hand, the given position of the hands can cause discomfort in the shoulder joints or the pectoral muscle. In no case should you replace the bench press with a bench press in the Smith machine.

Initial position

Place a horizontal bench exactly in the middle of the Smith machine, lie on it so that the bar is above the middle part of the chest. Feet shoulder-width apart, arch in the lower back, bring the shoulder blades together. The width of the grip should be such that the angle at the elbow can be formed at 90 degrees, that is, the triceps are horizontal to the floor, now bend the forearms so that they are directed straight up. Here, at this width, grab the bar.

Bench Press Technique on Smith Machine

While inhaling, lower the barbell down until it touches the chest, while the elbows are directed strictly to the sides. Press the bar up as you exhale, leaving your elbows slightly bent at the end point.

When lowering the bar closer to the collarbones, more is loaded top part chest.
It is important to place the bench in the middle of the neck and lie flat, without falling to one side.
You can push the bar up to increase explosive power.
If you are working with a light weight, then spread your elbows to the sides to further stretch the pectoral muscles.

Mistakes

Lowering the bar to the bottom of the pectoral muscles will include more work in the front deltas.
We press the bar with the help of the muscles of the back and shoulders.

Bench press from behind the head while standing

First of all, it should be noted that this exercise is considered quite traumatic, so it is not recommended to include it in your training program beginners and athletes with various pathologies of the bag or joints of the shoulder girdle.

The exercise works well on the middle and front deltas, the long head of the triceps and a number of stabilizers. It is performed as follows:

The bar is carefully removed from the racks, after which you need to move away from them to a safe distance. The neck should be slightly below the neck.
The rise occurs on the exhale to the maximum straightening of the arms.
After holding this position for a couple of seconds, the barbell slowly returns to its original position.

Army bench press from behind the head while standing

Muscle work

Spartan push-ups work the main muscle group that most types of push-ups use:

pectoralis major;
Triceps brachii (triceps);
Deltoid (shoulders).

Other auxiliary muscles are also loaded, ensuring an even position of the body.

Technical instructions

Spartan push-ups are done from an emphasis in a prone position. The palms are shoulder width apart. The main point of the exercise is the setting of the hands. One hand is placed in line with the shoulder, the second at the level of the abdomen or waist. Now the details:

From the starting position, while inhaling, lower yourself to a parallel position to the floor. At the bottom mark, you can lightly touch the chest;
As you exhale, push off the floor to the top point powerfully and explosively. It is necessary to develop a sufficiently large effort to tear your hands off the floor and swap them;
At the time of replacement, lower the hand located in line with the shoulders to the level of the abdomen or belt, move the other hand, respectively, to the level of the shoulders;
Then lower yourself back down and do the next rep with push-off and changing hands. Perform the desired number of repetitions.

During Spartan push-ups, your hands should not be in the same line.

There is a more lightweight way of Spartan push-ups, a priority for beginners. The trick is an additional repetition, i.e. at the very beginning, you become point-blank with your hands in one line. Push-ups with an explosive push and during the tear-off, lower one hand to the level of the belt. On the next rep, bring your hands back to the same level, and then lower the other hand to the level of the belt. And so on. It turns out relief due to the smaller distance of movement of the palms.

Consider useful points to perform Spartan push-ups as efficiently and safely as possible:

For those who are just starting their workouts, it is better to master the classic exercises, and then complicate them in various ways;
Do not forget to warm up before push-ups, you must first prepare the ligaments for the next load;
It is strictly forbidden to do Spartan push-ups for injuries of the elbow joints, shoulder girdle or hands;
Keep the body straight, do not move the pelvis to help yourself. The legs and body should be in one line, which rises and falls due to the pure work of the hands.

Any plyometric exercise consumes a large amount of calories, so spartan push-ups may well act as a fat-burning training. For the process to go, you need to eat according to the appropriate diet.

Who, when and how much

To: Athletes of all levels. Beginners should practice with classic exercises;

When: Spartan push-ups can be done at the beginning or middle of a chest workout.

How much: 10-12 reps, 3-4 sets.

Performing Spartan push-ups will provide you with explosive power, which will positively affect any exercise. Alternate exercises in your training, surprise your body.

Masses to you and relief!

Safe Techniques Performed in a Smith Machine

In order to build body mass, better than anything, basic exercises are suitable. Even beginners know this truth. However, it is also known that such exercises are very difficult, since their implementation requires very big weights. The probability of getting injured here is very high, especially if you are still a green beginner and have not properly mastered their execution technique.

The Smith machine makes the heavy base safer for you. Not only does the weight move strictly along a given trajectory, which is technically correct, but the probability that it will fall on you is zero. Imagine this situation, you are doing heavy squats, and on the last repetition you did not calculate your strength and cannot completely straighten your legs to put the barbell on the racks. What to do? Fall backwards with the barbell and injure yourself, your partner and the floor in gym? The situation is not really pleasant. But in Smith's car, you can easily avoid it by setting safety stops at the height you need in advance. Thus, you can even collapse to the floor without strength, and the bar will still remain in the simulator, without harming either you or the property of the gym.

The same goes for other basic exercises that you can perform in this miracle machine. In particular, the installation of safety stops during the bench press will relieve you of the psychological fear of dropping the barbell on yourself and will allow you to perform the exercise with one hundred percent concentration. A little later in the article, we will talk about the benefits of each exercise in the Smith machine.

Smith Bench Press

Bench press in Smith is a basic exercise, which is an analogue of the classic bench press, its action is aimed at developing the pectoral muscle. The execution technique is similar to working with free weights.
Smith Bench Press- This is a basic exercise, which is an analogue of the classic bench press, its action is aimed at developing the pectoral muscle. The execution technique is similar to working with free weights.

However, due to the fact that the exercise is performed according to a strictly specified amplitude of the guides, the movement is more accentuated and provides an opportunity to work out the muscle fibers of the chest 100%.

Benefits of Bench Pressing at Smith

1. The simulator allows you to perform the exercise without a safety partner.

2. Use of extreme weights without the possibility of injury.

3. In the Smith machine, you can perform heavy negative repetitions without breaking the technique and harming the ligaments and joints.

4. Due to the fact that the bar moves along the rails, novice athletes have a great opportunity to work out correct technique doing the classic bench press.

5. Athletes who have been injured can continue to train without additionally loading the injured ligaments and joints, purposefully working out only the necessary muscle group.

The Smith machine provides the opportunity to build a beautiful chest and develop the absolute strength of an athlete without the additional risk of injury.

Smith machine bench press technique

1. First of all, you need to adjust the location of the bench under the simulator. Use a slight tilt angle, which should be between 20 and 30 degrees. This is necessary in order to better emphasize the load on the lagging upper chest and unload the work of the triceps and deltas.

2. The bench under the simulator must be set so that when lowering the neck to the end point of the negative phase, it touches directly the lower part of the chest.

3. Take the starting position and remove the bar from the latches of the simulator. Keep your legs relaxed: this is necessary so as not to shift the load from the chest to the auxiliary muscle groups.

4. The back should touch the bench with the entire plane, do not use additional deflections, keep the shoulder blades in a reduced position until the end of the exercise.

5. Select the grip width so that when the bar is lowered to the lowest point, the forearms are parallel at an angle of 90 degrees. This position of the hands will ensure the correct transfer of the load to the working muscle group during the exercise. 6. Hold the brushes in a strictly fixed position and do not bend them, otherwise you may be injured.

7. Take a deep breath and smoothly perform the negative phase of the movement. When the bar touches the lower section of the chest, pause for two seconds to stretch the muscle fibers as much as possible.

8. Keep your head on the bench to prevent injury and focus on working out the pectoral muscle as much as possible.

9. Exhale sharply and return the barbell in a controlled movement to its original position. Use the above technique, complete the specified number of sets and reps.

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