Smith Machine Decline Bench Press with Pause Reps
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Smith Machine Decline Bench Press with Pause Reps
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i Instructions
- 1. Setup: Position a decline bench under the Smith machine. Lie down securely, hook your feet, retract your scapulae, and grip the bar slightly wider than shoulder-width.
- 2. Eccentric Phase: Unrack the bar and lower the weight in a controlled manner toward your lower chest while inhaling deeply.
- 3. Isometric Pause: Hold the weight completely motionless at the bottom position for a strict 3-second count, maintaining total muscular tension without bouncing.
- 4. Concentric Phase: Drive the bar explosively back up to the starting position, exhaling forcefully through the sticking point.
- 5. Safety: Always engage the safety hooks on the Smith machine to catch the weight if needed.
Physiological Impact
Caloric Benchmarking
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