史密斯肩上臂伸展动作要领 —》我雷锋 我翻译
Set an incline bench to an angle of between 30 and 45 degrees and place it with the highest end underneath the smith machine bar.
Load the weight you want to use on the smith machine.
Lay back on the incline bench with your feet firmly positioned on the floor.
Grasp the bar with an underhand grip (palms facing up) at slightly closer than shoulder width apart.
Take the weight off the stack and extend your arms. This is the starting position.
Keeping your elbows fixed, slowly lower the bar down as far as possible.
Pause, and then raise the bar back to the starting position without locking the elbows out.
Repeat for desired reps.
To get the bench positioning right, it's a good idea to test it without any weight loaded on the bar before you start your first set.
Keep your elbows fixed throughout the set and don't let them flare out as you lower the bar down.
Squeeze the triceps at the top of the movement!