The Upper Chest Press with Smith Machine Bar – is a kind of vertical presses performed in the simulator and aimed at giving the volume and shape of the musculature of the shoulder girdle.
By and large the presses in the Smith simulate a movement with free weight, however, the machine variant of the work is considered more “concentrated”. Due to the fact that the bar moves along the guides and has a fixed trajectory, most of the stabilizing muscle is turned off, and the main load falls on the target muscles.
Technique of execution Chest Press with Smith Machine Bar
- Adjust the back of the bench, setting it at an angle of 80 to 85 °. Place the bench near the Smith simulator bar so that the end of the bar is in front of you
- Take the starting position: sitting on the bench facing one of the ends of the bar, leaning against the pelvis and back to the bench, firmly resting the feet of both feet on the floor.
- Grasp the bar with a narrow grip “to the lock” so that the elbows are looked at the sides, and the forearms are located under the barbell and parallel to each other.
- Turn the bar, removing it from the stoppers, and lower it roughly to the line of the nose or chin.
- Inhale and strain the muscles of the bark. On exhalation, with the shoulder muscles, squeeze the weight over you, leaving a small angle at the top.
- Smoothly and under control, reverse movement.
- Following this technique, perform the entire planned repetition rate.
Anatomy of exercise – what muscles work in Upper Chest Press
The main muscles:
- Front and middle beams of deltoids.
- clavicular areas of pectoral muscles,
- long triceps heads (loaded with extension of elbow joints),
- upper areas of trapezius muscles,
- anterior toothed muscle,
- muscles lifting a scapula,
- muscles of forearms.
Implementation options Chest Press
Perform 4 sets of 10-12 repetitions with rest intervals between approaches 1-1.5 minutes!