Smith Machine Chest Flye Deep Stretch - High-Volume 4x15 Blood Flow Pump
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
expert |
Equipment
|
None |
Smith Machine Chest Flye Deep Stretch - High-Volume 4x15 Blood Flow Pump
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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. Pumping Cadence: Move in a continuous rhythm of 1.5s abduction and 1s adduction without resting at endpoints.
- 3. 4x15 Metabolic Protocol: Perform 15 full repetitions to deep muscular burn with 45-60 seconds rest between 4 total sets.
- 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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