Smith Machine Chest Flye Deep Stretch - Standard Controlled Tempo
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Smith Machine Chest Flye Deep Stretch - Standard Controlled Tempo
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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. Eccentric Arc & Deep Stretch: Open arms wide in a controlled arc over 2 seconds with soft elbows until a deep stretch is achieved across the pectoral fibers.
- 3. Concentric Adduction & Peak Squeeze: Draw arms together in a smooth 1-second cadence, achieving maximum pectoral tension at peak adduction.
- 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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