Smith Machine Chest Flye Deep Stretch - Wave Loading Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
385 KCAL |
|
Level
|
advanced |
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. Mechanical Discipline: Maintain rigid scapular depression and fixed elbow angles throughout every stroke.
- 3. Wave Periodization: Complete Wave 1 (7 reps moderate, rest, 5 reps heavier, rest, 3 reps near-max). Advance to Wave 2 with 2-5% heavier loads.
- 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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