Smith Machine Chest Flye Deep Stretch - 3-Second Pause Reps
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
intermediate |
Equipment
|
Vertical Linear Smith Machine |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Set the Smith machine bar at the designated pin height and lock safety catches. Align your body relative to the bar, retract your scapulae, brace your core, and establish your grip maintaining a slight bend at the elbow.
- 2. Controlled Stretch Descent: Lower arms into maximum safe horizontal abduction.
- 3. 3-Second Isometric Stretch Pause: Hold the full stretched position for 3 full seconds under muscular tension, dissipating all elastic bounce before squeezing back to midline.
- 4. Breathing & Joint Safety: Inhale deeply during the eccentric lowering into full chest stretch; exhale forcefully during the concentric drive. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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