Press in the simulator is a universal exercise with which you can pump the upper and middle part of the chest, shoulders, triceps. On the one hand, this is an imitation of a bench press, on the other, a barbell press at different angles and even a seated dumbbell press. And all this is possible thanks to the variation of seated press machines (from Hammer to Smith).
Which machine to use?
that the choice of a simulator (or let’s agree that we will henceforth talk about the angles of the force vector relative to the floor) depends on which muscles you want to pump.
B In this article, we will give an overview of the most important techniques in various machines:
- To pump your chest, you need to choose a machine that simulates a bench press. Usually this is a device with a seat, backrest at right angles to it. The handles that will need to be pushed away (squeezed) are located at the bottom of the chest. The exercise is more like a reverse grip press, although the palms are in a straight position.
- To work with the shoulders, you will need a hummer and a Smith weight machine. In the hummer, you can pump the front bundle of deltoids. This is a good option after the classic bench press and incline bench press.
- In the Smith, you can do presses at different angles, as well as a seated barbell press (when you press it vertically up, leading to the head or chest).
Thus, the choice of the simulator will directly depend on what you want to pump today. And, of course, what machines are available in the gym you come to.
Seated Press Machine
Do not forget to do a high-quality warm-up, warm up your joints. Next, hang a small weight on the simulator (for men, 20-30 kg is enough, for girls – 1-5 kg - depending on physical fitness). This will be a warm-up approach.
- If the simulator has an option to adjust the seat, backrest – adjust everything to suit you. It is necessary that you sit on the simulator chair, firmly pressing the body against the back. If your lower back is far from it, this is the wrong position.
- Sit and bend your lower back forward, straighten your shoulders, take a deep breath in and out. Tune in to breathe correctly: exhale during the push, inhale on the return to the original.
- Grasp the handles so that it is comfortable for you. If your machine has an auxiliary pedal for lifting weights, press down on it with your foot to help raise the handles to their original position. If not, lift the weight with your arms.
- Push the arms with your pecs, shoulders, and triceps while exhaling air. Now lower back the weight while inhaling. Do not hold your breath, do not forget about it!
- Repeat the movement 10-15 times without haste, thoughtfully. It was a warm-up set.
Now set the weights and do 8-12 reps in 3-4 sets, or any combination, depending on your program.
Seated Hammer Press
Hammer simulates barbell or dumbbell press at different angles , usually 45 and 60 degrees. This machine will help you pump your upper chest and front deltoids.
It has a device (pedal) to bring the weight back to the starting position. Set up light weights for warm-up.
- Adjust the seat height so that the hammer arms are at shoulder height in their original position, and the arms do not “wring” back. If the seat is too low, your elbows will go back as far as possible. It is very difficult to start repetition from this position.
- Help your leg to raise the weight by pressing the special pedal.
- After the handles are back on their original position, squeeze them out with your hands (you may not straighten your arms completely so that the elbow joints do not snap into place – leave a slight angle between the forearm and shoulder).
- Lower the weight back to a physiologically comfortable position. Repeat this movement 10-15 times – the warm-up is over. On the rise, do not forget to exhale through your mouth. Breathe in through the nose, lowering the weight.
- Help lower the weight to its original position using the special pedal.
Set the working weight and do 8-10 repetitions in 3-4 approaches.
Seated Press and Smith Machine
Seated barbell press in the Smith machine is an exercise for the shoulders and upper chest. Let’s look at both.
Seated Angle Press
Place an incline bench under the Smith machine’s bar. Position it so that when you lie down on the bench, the bar is at the level of the middle of the pectoral muscles. Set the backrest angle to 45 degrees. This position is also called “sitting”. You don’t need to hang anything yet, initially the bar weighs 20-25 kg, which is just right for warm-up.
- Sit on a bench, press the top of the buttocks to the bottom of the back. Bend your lower back forward, bring your shoulder blades together, straighten your shoulders. Press the back of your head against the back of the bench.
- Grab the bar with a wide grip (palms are wider than your shoulders). There are usually risks on the bar that you should be guided by. You can do this: find the risks located closer to the edges of the bar and place your ring or middle fingers on them. This makes it easier to achieve a symmetrical grip. By the way, the grip is straight.
- Remove the bar by twisting it to remove the retainers.
- Gently lower it to your chest. The bar should fit between the shoulders and the pectoralis muscle. This is the correct position. Lower it as far down as possible, stretching the anterior deltoids and pectoralis muscle.
- Lift up as you exhale, repeat 10-15 times. Warm-up is over.
Now set the desired weights and do 8-10 reps in 3-4 sets. If you can’t squeeze out the last reps, turn the bar to a critical position: it will lock. Or ask a friend (coach) to hedge you.
There is a nuance – for someone it is convenient to rotate the bar away from you, someone towards you. Experiment how it is more convenient for you to do this. Because at a critical moment, when you need to fix the barbell, you may not be able to do this. That is, if you are uncomfortable with turning to one side, turn the bench 180 degrees.
Seated Vertical Up Press
In this case, the press in the simulator is an imitation of a barbell press while sitting on the shoulders. You need to install an incline bench under the bar, which should be strictly above the seat (preferably in the middle). Adjust the height of the bar so that it is at the top of your head when seated.
We will be lowering the bar behind our head, so make sure the bench position allows this.
- Grasp the bar with a straight grip and lift it up. The grip is slightly wider than the shoulders, focus on the risks on the bar (they are located exactly where the free bar is).
- Do not forget that this is a warm-up. This option is not suitable for girls, the weight is too large, it is better to swing the shoulders in a different way. Therefore, we recommend the press in Smith for men. Raise and lower the empty bar 10-15 times. The warm-up is over.
We hang the pancakes, perform 3-4 sets in 8-10 repetitions.
How best to combine exercises
We offer the following scheme to combine the bench press with other exercises. It doesn’t matter how many times a week you exercise. What is more important is what you will do specifically in today’s workout.
If you’ve done the classic bench press, you can add a hummer and an angle floor press in Smith. Alternatively, you can also simulate the classic bench press in a low-weight machine as “finishing off” the pectoral muscles.
If today is shoulder day, do a vertical bench press.
On triceps day, if you don’t have heavy bench presses, we recommend using a Hummer, Squat and Light Seated Press Machine as a light workout.