Close-Grip Smith Machine Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Close-Grip Smith Machine Press
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i Instructions
- 1. Setup: Center a flat bench inside the Smith machine. Grip the bar shoulder-width directly over mid-sternum, engage core, and unhook catches.
- 2. Execution: Lower the bar smoothly with elbows tucked close to your ribcage (30 degrees), touch chest gently, and press up to lockout.
- 3. Breathing and safety: Inhale down, exhale up. Avoid an overly narrow grip (keep thumbs shoulder-width) to safeguard wrist and elbow joints.
- 4. Training protocol: Perform working reps to technical threshold, rest for 15-20 seconds, and execute subsequent cluster micro-sets to recruit high-threshold motor units.
Physiological Impact
Caloric Benchmarking
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