Smith Machine Straight Bar Chest Dips Forward Lean (Controlled Eccentric 4s)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Smith Machine Straight Bar Chest Dips Forward Lean (Controlled Eccentric 4s)
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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: Descend with strict control over 4 seconds, pause for 1 second in the stretched transition, then drive up dynamically.
- 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. Controlled 4-second eccentric tempo with a 1-second stretch pause (4-1-1-0) eliminating passive elastic rebound.
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