The bench press in the simulator is a universal exercise with which you can pump the upper and middle parts of the chest, shoulders, triceps. On the one hand, this is an imitation of a bench press, on the other - a barbell bench press at different angles and even a bench dumbbell bench press. And all this is possible, thanks to the variation of simulators for bench press (from Hammer to Smith).
Let us explain that the choice of a simulator (or agree that we will continue to talk about the angles of the force vector relative to the floor) depends on which muscles you want to pump.
In this article we will review the most important techniques in various simulators:
Usually this device with a seat, backrest at right angles to it. Handles that will need to push away from themselves (press) are located at the bottom of the chest. Exercise is more like a bench press, although the palms are in a straight position.
This is a good option after a classic bench press and bench press on an incline bench.
Thus, the choice of a simulator will directly depend on what you want to pump today. And, of course, from what simulators are available in the gym to which you came.
Do not forget to do high-quality workouts, warm up the joints.
Next, hang a small weight on the simulator (20-30 kg is enough for men, 1-5 kg for girls - it depends on physical fitness). This will be a warm-up approach.
Now set the desired weights and do 8-12 repetitions in 3-4 approaches, or in other combinations, depending on your program.
A hammer simulates a bar or dumbbell bench press at different angles, usually 45 and 60 degrees.This simulator will help you pump the upper chest and front deltoids.
It has a device (pedal) to bring the weight to its original position. Set light weights to warm up.
If the seat is too low, your elbows will go very far back. From this situation it is very difficult to start a repeat.
Repeat this movement 10-15 times - the warm-up is over. On the rise, do not forget to exhale through the mouth. Inhale the air through the nose, lowering the weight.
Set the working weight and do 8-10 repetitions in 3-4 approaches.
The bench press sitting in the Smith simulator is an exercise on the shoulders and upper chest. We will analyze both options.
Place an inclined bench under the neck of the Smith simulator. Position it so that when you lay on the bench, the bar is at the level of the middle of the pectoral muscles. Set the back angle to 45 degrees.
This position is also called sitting. Hanging so far does not need anything, initially the bar weighs 20-25 kg, which is just right for warming up.
Now set the desired weights and do 8-10 repetitions in 3-4 approaches. If you can not squeeze the last repetitions, turn the bar in a critical position: it will lock. Or ask a friend (trainer) to insure you.
There is a nuance - it’s convenient for someone to rotate the bar from yourself, to someone - to yourself. Experiment how convenient it is for you to do it. Because at a critical moment, when you need to fix the bar, you may not be able to do this. That is, if you are not comfortable turning in one direction, turn the bench 180 degrees.
In this case, the bench press in the simulator is an imitation of the bench press sitting on the shoulders.
It is necessary to install an inclined bench under the bar, which should be strictly above the seat (preferably in the middle). Adjust the height of the bar so that in a sitting position it is at the level of the crown.
We will lower the bar behind the head, so make sure that the position of the bench allows this to be done.
We hang pancakes, we perform 3-4 sets in 8-10 repetitions.
We offer the following scheme, which allows you to combine the bench press in the simulator with other exercises. It doesn't matter how many times a week you train. More importantly, what you will do specifically at today's training session.
If you did the classic bench presses, you can add a hammer and a bench press at an angle in Smith.
In addition, you can make an imitation of a classic bench press in a simulator with low weight as a “finishing” of the pectoral muscles.
If today is shoulder day, do a vertical bench press while sitting.
On the day of triceps, if you do not have heavy bench presses, we recommend working in a hummer, Smith and a bench press simulator with light weights, as an easy workout.