Smith Machine Straight Bar Chest Dips Forward Lean (Wave Loading Protocol)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Smith Machine Straight Bar Chest Dips Forward Lean (Wave Loading Protocol)
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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: Complete your initial repetition wave, then increase resistance in the subsequent wave harnessing post-activation potentiation.
- 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. Wave loading protocol cycling alternating load waves (e.g. 8-6-4 followed by heavier 8-6-4) utilizing post-activation potentiation.
Physiological Impact
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