{"id":7243,"date":"2026-04-29T06:06:19","date_gmt":"2026-04-29T10:06:19","guid":{"rendered":"https:\/\/getfitoapp.com\/en\/?page_id=7243"},"modified":"2026-04-29T07:17:08","modified_gmt":"2026-04-29T11:17:08","slug":"smith-bench-press","status":"publish","type":"page","link":"https:\/\/getfitoapp.com\/zh\/gym-sessions\/smith-bench-press\/","title":{"rendered":"\u53f2\u5bc6\u65af\u5367\u63a8\uff1a\u65b9\u6cd5\u3001\u6307\u5357\u548c\u6280\u5de7"},"content":{"rendered":"
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Smith Bench Press: How-to, Guide & Tips<\/h1>\n<\/div>
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\u52a8\u4f5c\u8981\u9886<\/strong><\/p>\n

Lie on a bench under the Smith machine, adjust position so the bar is over the mid-chest.<\/p>\n

Use a grip wider than shoulder-width, unlock the bar, lower to the chest, and push up.<\/p>\n\t<\/div>\n<\/div>\n\n\n\n\n

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\u5c0f\u8d34\u58eb<\/strong><\/p>\n

1. The path is fixed; ensure your body midline is aligned with the bar.<\/p>\n

2. Feet can be placed slightly forward to increase back arch and stability.<\/p>\n

3. Do not slam the bar into the safety stoppers at the top.<\/p>\n\t<\/div>\n<\/div>\n\n\n\n\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t

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Fito \u5e94\u7528\u7a0b\u5e8f\u4e2d\u7684\u9ad8\u6e05\u52a8\u753b\u6307\u5357<\/h2><\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>
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\u652f\u6301\u9ad8\u6e05\u52a8\u753b\u3001\u8d85\u7ea7\u7ec4\u3001\u81ea\u5b9a\u4e49\u8bfe\u7a0b\u3002\u60a8\u53ef\u4ee5\u5feb\u901f\u8bbf\u95ee\u6240\u9700\u8981\u7684\u5065\u8eab\u52a8\u4f5c<\/p>\n<\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>

\u7acb\u5373\u8bd5\u7528<\/span><\/a><\/span><\/h3><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n\n\t
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\u5c31\u50cf Duolingo \u8fde\u8fde\u770b\uff0c\u4f46\u9002\u7528\u4e8e\u5065\u8eab\u623f\u5e94\u7528\u7a0b\u5e8f<\/h2><\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>
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\u597d\u6bd4 \u591a\u90bb\u56fd<\/a>\u4e3a\u4e86\u5b66\u4e60\uff0c\u6211\u4eec\u4e13\u95e8\u4e3a\u5065\u8eab\u8bbe\u8ba1\u4e86\u8fd9\u6b3e\u8f6f\u4ef6\u3002\u60a8\u53ef\u4ee5\u4e3a\u6bcf\u5929\u3001\u6bcf\u5468\u6216\u6bcf\u6708\u8bbe\u5b9a\u76ee\u6807\u3002\u76ee\u6807\u53ef\u4ee5\u57fa\u4e8e\u5929\u6570\u3001\u8ddd\u79bb\u3001\u6b65\u6570\u3001\u6301\u7eed\u65f6\u95f4\u6216\u5361\u8def\u91cc\u3002<\/p>\n<\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t

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\u4f60\u6700\u597d\u7684\u5065\u8eab\u4f19\u4f34<\/h2><\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>
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\u4f18\u5316\u5065\u8eab\u623f\u7684\u6570\u636e\u56fe\u8868<\/h2><\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>
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\u6e05\u695a\u5730\u663e\u793a\u60a8\u7684\u6bcf\u4e00\u7ec4\u8bb0\u5f55\uff0c\u4ee5\u53ca\u76f8\u5e94\u7684\u8bad\u7ec3\u808c\u8089\u5206\u5e03\u60c5\u51b5\u3002<\/p>\n<\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t

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\u5065\u8eab\u623f\u6807\u7b7e\u8bb0\u5f55<\/h2><\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>
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\u4e0e\u670b\u53cb\u5206\u4eab<\/h2><\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>
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\u5c06\u5065\u8eab\u6e38\u620f\u5316<\/h2>\n<\/div>
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\u5c06\u5065\u8eab\u6e38\u620f\u5316<\/h2>\n<\/div>
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\u5c06\u5065\u8eab\u6e38\u620f\u5316<\/h2>\n<\/div><\/div><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t
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\u5c06\u5065\u8eab\u6e38\u620f\u5316<\/h2>\n<\/div>
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\u5c06\u5065\u8eab\u6e38\u620f\u5316<\/h2>\n<\/div>
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\u5c06\u5065\u8eab\u6e38\u620f\u5316<\/h2>\n<\/div>
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\u5c06\u5065\u8eab\u6e38\u620f\u5316<\/h2>\n<\/div><\/div><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t
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\u53d7\u5230\u5168\u7403\u6210\u5343\u4e0a\u4e07\u7528\u6237\u7684\u4fe1\u8d56  \"\u7528\u6237\u4e2a\u4eba\u8d44\u6599\u7167\u7247\u793a\u4f8b\uff1a\u6a59\u8272\u80cc\u666f\u7684\u5973\u6027\u56db\u5206\u4e4b\u4e09\u8096\u50cf\"<\/span> \"\u7528\u6237\u4e2a\u4eba\u8d44\u6599\u7167\u7247\u793a\u4f8b\uff1a\u6a59\u8272\u80cc\u666f\u7684\u5973\u6027\u56db\u5206\u4e4b\u4e09\u8096\u50cf\"<\/span><\/span><\/h2>\n<\/div><\/div>\n\t\t<\/div> \n\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t
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“<\/div>

\u8fd9\u662f\u4e00\u6b3e\u975e\u5e38\u7b80\u6d01\u660e\u4e86\u7684\u5e94\u7528\u7a0b\u5e8f\uff0c\u5b83\u63d0\u4f9b\u7684\u662f\u7a33\u5b9a\u7684\u52a8\u529b\uff0c\u800c\u4e0d\u662f\u8ff8\u53d1\u7684\u6fc0\u60c5\u3002\u4e00\u4e2a\u5b8c\u5168\u4e0d\u953b\u70bc\u7684\u4eba\u4e0d\u77e5\u4e0d\u89c9\u575a\u6301\u4e86\u4e24\u4e2a\u591a\u661f\u671f\uff01\u76ee\u6807\u611f\u5f88\u5f3a\uff0c\u5f88\u591a\u6253\u7b97\u5065\u8eab\u4f46\u8fd8\u6ca1\u5f00\u59cb\u7684\u4eba\u53ef\u80fd\u9700\u8981\u8fd9\u6837\u7684\u953b\u70bc\u8ba1\u5212\u3002 <\/span><\/span><\/span> <\/span><\/p>MINT-STORE<\/span>\u771f\u5b9e\u7528\u6237<\/span><\/blockquote>

“<\/div>

\u8fd9\u4e2a\u5e94\u7528\u7a0b\u5e8f\u592a\u53ef\u7231\u4e86\uff0c\u6211\u624d\u7528\u4e86\u4e24\u5468\uff0c\u5b83\u5c31\u540c\u6b65\u5230\u4e86\u6211\u7684 Apple Watch \u4e0a\u3002\u7528\u8d77\u6765\u975e\u5e38\u65b9\u4fbf\u3002\u6211\u4e5f\u559c\u6b22\u8fd9\u4e2a\u5c0f\u90e8\u4ef6\uff0c\u5b83\u662f\u6211\u6700\u559c\u6b22\u7684\u529f\u80fd\uff0c\u56e0\u4e3a\u5b83\u80fd\u6fc0\u52b1\u6211\u7ee7\u7eed\u953b\u70bc\ud83d\udc95\u3002 <\/span><\/span><\/span> <\/span><\/p>kaitlin.is.always.right<\/span>\u771f\u5b9e\u7528\u6237<\/span><\/blockquote>

“<\/div>

\u4e00\u4e2a\u5e72\u51c0\u6574\u6d01\u3001\u4e0d\u53d7\u5e72\u6270\u7684\u8bb0\u5f55\u953b\u70bc\u7684\u5730\u65b9\u3002\u6ca1\u6709\u5e7f\u544a\uff0c\u5e72\u51c0\u6574\u6d01\uff0c\u5141\u8bb8\u5728\u6bcf\u6b21\u953b\u70bc\u8bb0\u5f55\u4e2d\u6dfb\u52a0\u7167\u7247\u8bb0\u5fc6\uff0c\u8fd8\u63d0\u4f9b\u6708\u5ea6\u548c\u5e74\u5ea6\u603b\u7ed3\uff0c\u975e\u5e38\u68d2\uff01 <\/span><\/span><\/span> <\/span><\/p>Strawberryya<\/span>\u771f\u5b9e\u7528\u6237<\/span><\/blockquote>

“<\/div>

\u8fd9\u6b3e\u5e94\u7528\u7a0b\u5e8f\u7b80\u76f4\u592a\u9177\u4e86\uff01\u5b83\u51e0\u4e4e\u80fd\u8ddf\u8e2a\u4e00\u5207\uff1a\u4f60\u7684\u6b65\u6570\u3001\u4f53\u91cd\u3001\u5361\u8def\u91cc\u3001\u884c\u8d70\u8ddd\u79bb\u3001\u6d3b\u8dc3\u80fd\u91cf\u3001\u901a\u5e38\u953b\u70bc\u65f6\u95f4\u7b49\u7b49\uff01\u5b83\u751a\u81f3\u8fd8\u6709\u6210\u5c31\u6765\u9f13\u52b1\u4f60\u953b\u70bc\uff01\u5f53\u7136\u8fd8\u6709\u8fde\u80dc\u7eaa\u5f55\uff01\u5982\u679c\u4f60\u60f3\u548c\u670b\u53cb\u4e00\u8d77\u953b\u70bc\u6216\u53ea\u662f\u653e\u677e\u4e00\u4e0b\uff0c\u4f60\u4e5f\u53ef\u4ee5\u5173\u6ce8\u4ed6\u4eec\u2728 \u6211\u5efa\u8bae\u4f60\u8bd5\u7528\u4e00\u4e0b\uff01 <\/span><\/span><\/span> <\/span><\/p>Asher C. Magn\u00fasson<\/span>\u771f\u5b9e\u7528\u6237<\/span><\/blockquote><\/div><\/div><\/div><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>","protected":false},"excerpt":{"rendered":"

Smith Bench Press: How-to, Guide & Tips Lie on a bench under the Smith machine, adjust position so the bar is over the mid-chest.<\/p>","protected":false},"author":1,"featured_media":6925,"parent":7164,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"class_list":["post-7243","page","type-page","status-publish","has-post-thumbnail"],"_links":{"self":[{"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/pages\/7243","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/comments?post=7243"}],"version-history":[{"count":0,"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/pages\/7243\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/pages\/7164"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/media\/6925"}],"wp:attachment":[{"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/media?parent=7243"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getfitoapp.com\/zh\/wp-json\/wp\/v2\/tags?post=7243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}