Close-Grip Smith Machine Press - Unilateral Single-Arm Execution
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
420 KCAL |
|
Level
|
advanced |
Equipment
|
Vertical Linear Smith Machine, Flat Utility Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Center a flat utility bench inside the Smith machine. Lie down with the bar over your mid-sternum, take a shoulder-width overhand grip, retract scapulae, keep wrists neutral, and unhook the safety catches.
- 2. Unilateral Core Bracing: Hold the weight in one hand, driving opposite shoulder and hip into the bench to lock out rotational movement.
- 3. Iso-Lateral Volume: Complete all prescribed repetitions with arm one, then immediately switch to arm two matching load and volume.
- 4. Breathing & Joint Safety: Inhale as you lower the guided bar along the rails with elbows tucked close to your ribs; exhale forcefully as you drive up through triceps extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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