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Smith Close-Grip Bench Press

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

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Overview:

O le Smith Close-Grip Bench Press o se fa'amalositino fa'amalositino e fa'atatau i musele o le fatafata ma triceps. E fetaui lelei mo le amataga ma le malosi malosi, aua o le masini Smith e maua ai le mautu, e faigofie ai ona taulai atu i foliga ma maso. O lenei faʻamalositino e aoga mo i latou o loʻo vaʻavaʻai e faʻaleleia le malosi o le tino i luga, faʻamatalaga maso, ma i latou e manaʻo e faʻaleleia le faʻatinoga i taʻaloga poʻo gaioiga e manaʻomia ai maso malosi o lima ma fatafata.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Smith Close-Grip Bench Press?
    2. Common variations of the Smith Close-Grip Bench Press?
    3. Good complementing exercises for the Smith Close-Grip Bench Press?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Uu le pa'u ma le pipii mau, lima e tusa ma le lautele o tauau, ma alofilima fa'asaga mamao mai ia te oe.
  2. Tatala le pa'u ma tuutuu ifo lemu agai i lou fatafata, ma taofi ou tulilima e latalata i lou tino.
  3. O le taimi lava e pa'i ai le pa'u i lou fatafata, toe tulei i luga e fa'aaoga ai ou triceps se'ia fa'aloaloa atoa ou lima.
  4. Toe fai le gaioiga mo le numera manaʻomia o toe fai, faʻamautinoa e faʻatumauina le tulaga saʻo i le taimi atoa.

Exercise Tips:

  • Pulea Lau Gaioiga: O se tasi o mea sese masani o le faanatinatiina o le faamalositino. Ia mautinoa e tuutuu lemu le pa ma i se faiga pulea i lou fatafata, taofi mo sina taimi, ona toe tulei lea o le pa i luga. E le gata ina fesoasoani e puipuia ai manu'a ae fa'ateleina ai fo'i maso.
  • Taofi Lou Tua Mafola: E taua tele le fa'asaga o lou tua i le nofoa i le taimi o le fa'amalositino. O le faaofuofu o lou tua e mafai ona oo atu ai i le tiga ma le manu'a.
  • Aua le lokaina ou tulilima: A e tulei i tua le pa, aloese mai le lokaina o ou tulilima ile pito i luga ole gaioiga. O le mea lea e taofia ai le vevesi i musele ma taofia ai le fa'alavelave le mana'omia i sooga o lou tulilima. 5

FAQ

Can beginners do the Smith Close-Grip Bench Press?

Ioe, e mafai e tagata amata ona fai le faamalositino a Smith Close-Grip Bench Press. Ae ui i lea, e taua le amata i le mamafa mama e faʻamautinoa ai le foliga saʻo ma puipuia ai manuʻa. E aoga fo'i le iai o se tagata a'oa'o po'o se tagata ta'alo poto masani e va'ava'ai i nai taumafaiga muamua ina ia mautinoa o lo'o sa'o le fa'amalositino. E pei lava o soʻo se faʻamalositino, e taua le faʻasolosolo malie o le mamafa pe a faʻaleleia le malosi ma le mafanafana i le faʻamalositino.

What are common variations of the Smith Close-Grip Bench Press?

  • Le Decline Smith Machine Close-Grip Bench Press: O lenei faʻataʻitaʻiga e faʻatatau i le fatafata pito i lalo ma triceps, faʻatasi ai ma le faʻaititia o le tulaga e ofoina atu se luʻitau tulaga ese i maso.
  • Le Smith Machine Wide-Grip Bench Press: O lenei fesuiaiga e suia ai le taulaʻi mai le triceps i musele o le fatafata, faʻaaogaina le lautele o le uu i luga o le pa.
  • Le Smith Machine Reverse-Grip Bench Press: O lenei fesuiaiga e faʻatatau i le fatafata pito i luga ma triceps, faʻatasi ai ma le pito i tua e suia ai le faʻaogaina o maso.
  • O le Smith Machine Close-Grip Bench Press with Chains: O lenei faʻasologa faʻalautele e faʻaopoopoina filifili i le paʻu, faʻateleina le teteʻe aʻo siʻi i luga le pa, lea e atili ai ona luitauina le triceps ma maso o le fatafata.

What are good complementing exercises for the Smith Close-Grip Bench Press?

  • Push-ups: Push-ups e galue i vaega maso e tasi e pei o le Smith Close-Grip Bench Press - o triceps, fatafata, ma tauau, ae latou te faʻaogaina foʻi le totonugalemu, ma avea ai ma faʻamalositino faʻapitoa mo le malosi atoa ma le mautu.
  • Overhead Tricep Extensions: O lenei faʻamalositino e faʻatatau foi i triceps ae mai se isi itu, e fesoasoani e faʻamautinoa o loʻo galue ma paleni vaega uma o le maso, lea e mafai ona faʻaleleia ai le aoga o le Smith Close-Grip Bench Press.

Related keywords for Smith Close-Grip Bench Press:

  • Smith Machine Triceps faamalositino
  • Toleniga Talafe'au Ta'oto
  • A'oa'oga Malosi i luga o Lima
  • Fa'amalositino i luga ole tino ole masini Smith
  • Fale Triceps ma Smith Machine
  • Fa'ata'ita'iga Fa'apalapala Fa'amau
  • Smith Ta'aloga Masini mo Auupega
  • Triceps Targeting Smith Press
  • Lomiga nofoa Toning i luga o lima
  • Smith Machine Close-Grip Press.
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