try this with a 5kg bar only. or put weights wherein you'll be able to do 25 rep max.
a. lie down on the bench.
b. align yourself so that the bar is directly above your eyes (or nose)
c. for starters, reach for the bar with a shoulder wide grip. since, iba iba ksi length nang arms natin,.. widen your grip so that your upper arm will incline to about 80 degrees.
d. raise the bar and align it above your chest, about 75% below the collar bone and near your nipples.
e. slowly lower the bar to your chest (go deep and let the bar touch your chest - feel the stretch.) keep your elbows near your ribcage (mga 45 degree angle from ribcage to elbows.) konting exposure lang sa armpit.
f. slowly push the bar away from your chest - feel the contraction, and try not to lock your elbows.
@ first, di ko din makuha ang tamang porma. always ended up training my shoulders and traps. mistakes ko ksi dati yung super wide grip, on the positives i unconciously align the bar to my collar bone, and egotistic lifting.
kailangan mo nang training partner (or a fitness instructor) para makita ang form.
hth.
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"you can work out hard, and you can work out long, but you can't work out hard and long."
Sir theveed, always put in mind to put your chest out. Pag binababa mo yung bar ka level lang sya ng nipple mo. And elbows outwart positition. On pushing movement exhale, and lowering the bar inhale. Use light weight on the smith machine first. Pag nakuha mo na mag heavy ka sa smith machine. Kung kaya mo na ng heavy sa smith then lipat ka na sa susunod sa barbell, light weight muna then unti unti mong bigatan.
Salamat... May false sense of security ako sa Smith, mas nagagawa ko hehe pag regular parang 150 palang bigat na bigat na ako pero pag DB 160 kaya ko weird.
Salamat... May false sense of security ako sa Smith, mas nagagawa ko hehe pag regular parang 150 palang bigat na bigat na ako pero pag DB 160 kaya ko weird.
Sir, Baka kaya nahihirapan kayong buhatin pag nasa smith machine kayo kasi mas tama ang form na nagagawa nyo sa smith. Minsan kasi di natin napapansin na nadadaya na natin ang pag lift ng weights, masyadong madaming nabibigay na load sa Triceps kesa sa chest and this is a common mistake that everybodys not aware of.
Bro, i meant mas nadadalian ako sa Smith kesa sa normal bench press... sorry malabo post ko... Let's say I can do 150 sa Smith, pag nasa regular bench 110 lang hirap na ako.
Sa smith kasi wala na yung balancing factor,up and down movements lang ang proproblemahin,while sa free weights(barbell)bench,nandyan ang balancing factor to consider kaya usually mas lighter load ang mabubuhat.
oh I get it. mali ang pag kaka intindi ko. Sorry. Talagang madali sa smith kasi nga wala nang gagawing balancing. But still Do the smiths kasi ang main concern natin is how you can target the chest muscles correctly and strictly. Walang problema kung mas madali ito gawin. Always focus focus focus focus focus fordfocus.
theveed, Smith Machine starts only @ 15lbs due to cable assistance. Whereas, freeweights bench starts at 45lbs (oly bar)
I do bench by contracting my shoulder blades, kinda like plant those blades on the bench so you can execute correctly with no cheating. And lower the bar on my nips level.
I dont recommend practicing in smith machine if your ultimate goal is strength in freeweights. The best way to get stronger is lifting light-weight and progress from there. You may also incorporate pyramid routine just so you know your tolerances on bench presses.
truth is best way is to dig deep, a beginner should never really start with a normal bench press, beginners, resfreshers should really start down below to get that good support and good stretch, do declined bench press, and do big weights and less reps, ;)
talaga?!?
