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Smith Machine Straight Bar Chest Dips Forward Lean (Unilateral Execution)
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Smith Machine Straight Bar Chest Dips Forward Lean (Unilateral Execution)
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i Instructions
- 1. Setup & Scapular Stability: Lock the Smith machine bar at approximately hip height. Grip the bar overhand shoulder-width apart, mount into support, and lean your chest forward over the bar.
- 2. Eccentric Lowering: Inhale and descend smoothly, guiding your lower chest toward the bar while allowing elbows to bend comfortably backward and slightly out.
- 3. Transition & Protocol Cue: Execute strictly on one side while locking glutes and abdominal wall to counteract all torsional sway.
- 4. Concentric Drive: Exhale and drive dynamically upward to arm extension, maintaining your forward torso angle over the bar throughout the ascent.
- 5. Breathing and Safety Guidelines: Ensure the Smith safety catches are solidly locked before mounting. Control depth so your sternum does not collide forcefully with the steel bar. Unilateral execution addressing bilateral force deficits while dramatically challenging rotational core stabilization.
Physiological Impact
5%
Heart Rate Impact
6%
Muscle Load
5%
Fatigue Level
3%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
350 kcal
0 kcal
300 kcal
600 kcal
