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Smith Machine Straight Bar Chest Dips Forward Lean (Constant Tension No-Lockout)
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Smith Machine Straight Bar Chest Dips Forward Lean (Constant Tension No-Lockout)
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i Instructions
- 1. Setup & Scapular Stability: Lock the Smith machine bar at approximately hip height. Grip the bar overhand shoulder-width apart, mount into support, and lean your chest forward over the bar.
- 2. Eccentric Lowering: Inhale and descend smoothly, guiding your lower chest toward the bar while allowing elbows to bend comfortably backward and slightly out.
- 3. Transition & Protocol Cue: Reverse the movement inches before elbow lockout to preserve continuous, uninterrupted tensile load across the chest fibers.
- 4. Concentric Drive: Exhale and drive dynamically upward to arm extension, maintaining your forward torso angle over the bar throughout the ascent.
- 5. Breathing and Safety Guidelines: Ensure the Smith safety catches are solidly locked before mounting. Control depth so your sternum does not collide forcefully with the steel bar. Continuous tension cadence reversing right before joint lockout, preventing muscle relaxation and maximizing metabolic occlusion.
Physiological Impact
6%
Heart Rate Impact
7%
Muscle Load
5%
Fatigue Level
3%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
350 kcal
0 kcal
300 kcal
600 kcal
