Smith Machine Chest Flye Deep Stretch - Accentuated Eccentric Tempo 6s
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Smith Machine Chest Flye Deep Stretch - Accentuated Eccentric Tempo 6s
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i Instructions
- 1. Setup & Scapular Bracing: Set the Smith machine bar at the designated pin height and lock safety catches. Align your body relative to the bar, retract your scapulae, brace your core, and establish your grip maintaining a slight bend at the elbow.
- 2. 6-Second Eccentric Descent: Open arms with disciplined control over 6 full seconds, absorbing intense tensile load in the stretched pectorals.
- 3. Pause & Concentric Squeeze: Hold the deepest stretch for 1 second under complete muscular control, then adduct forcefully in 1 second.
- 4. Breathing & Joint Safety: Inhale deeply during the eccentric lowering into full chest stretch; exhale forcefully during the concentric drive. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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