Smith Machine Decline Bench Press - Triple Drop Set
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Smith Machine Decline Bench Press - Triple Drop Set
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i Instructions
- 1. Setup: Position a decline bench inside the Smith machine. Lie down securely, hook your feet under the pads, and grip the bar slightly wider than shoulder-width. Unrack the bar while retracting your scapulae and bracing your core.
- 2. Eccentric Phase: Inhale deeply and lower the bar in a controlled motion toward the lower portion of your chest to achieve a deep stretch in the pectoral fibers.
- 3. Concentric Phase: Drive the bar upward explosively to full arm extension, exhaling forcefully as you pass the sticking point.
- 4. Drop-Set Protocol & Safety: Upon reaching muscular failure, immediately reduce the weight by 20-30% and continue repetitions with minimal rest. Repeat for three successive drops while maintaining strict form.
Physiological Impact
Caloric Benchmarking
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