The choice of weight when completing equipment exercises is very important. Firstly, choosing a suitable weight can allow us to obtain effective exercise effects. Secondly, we can ensure that we will not be easily injured during exercise. During exercise, the greater the amount of exercise, the better, so it cannot be done blindly. So let’s take a look at how many kilograms Smith can bench press?
How many kilograms can Smith bench press?
When we perform the Smith bench press, we usually choose a weight of about 60 kilograms. If you are a novice, you can reduce the weight appropriately. The maximum weight should not exceed 80 kilograms. When you first start exercising, you can try to choose a lower weight. It is not a problem to choose 40 kilograms for the first time. Let yourself have an adaptation process first, and then when we slowly adapt to the movements, increase the weight upwards, each time. increments of 5 kg. When the weight reaches 60 kilograms, we choose to add 3 kilograms more.
The correct way to do the Smith bench press:
At the beginning, we lay flat on the bench of the Smith bench press, with our legs spread out on both sides of the bench. At this time, we held the barbell position of the Smith machine with both hands upward. There are three ways to grasp the bar with both hands, respectively. There are three types: wide grip, narrow grip and standard. After we choose the way to hold the pole, we can use our hands to exert force and slowly push the instrument upward until our arms are straight. At this point we slowly put the arm back to its original position. Each time you perform 10-15 exercises as a group, you can perform 2-3 groups.
Where is the main exercise for the Smith bench press?
The main parts that Smith exercises are our arms, back and chest muscles. Arm movements are the most critical, so the stimulation of arm strength is also the most obvious. When exercising, you can feel the muscles of your hands clearly exerting force. If we choose a wide grip, the exercise effect on our chest muscles will be more obvious. If we choose a narrow grip, the exercise effect on our back will be better.
The above is about how much weight to choose for the Smith bench press. When we perform this exercise, we must choose the appropriate weight. Although this equipment can play a certain protective role, the choice of weight is related to safety issues during our exercise.