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Smith Machine Flat Bench Press - Eccentric Controlled Tempo 4-1-1-0
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Smith Machine Flat Bench Press - Eccentric Controlled Tempo 4-1-1-0
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i Instructions
- 1. Setup & Starting Position: Position the flat bench centered directly beneath the Smith machine bar. Lie down so the bar lowers to mid-sternum. Retract scapulae, brace, and unhook the bar.
- 2. Movement Execution: Lower smoothly across 4 full seconds, pause for 1 second in the stretched position, and explode up dynamically in 1 second.
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
4%
Heart Rate Impact
5%
Muscle Load
5%
Fatigue Level
1%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
595 kcal
0 kcal
300 kcal
600 kcal
