Smith Machine Decline Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
650 KCAL |
|
Level
|
intermediate |
Equipment
|
Wall / Ceiling Mounted Pull-up Bar, Adjustable Flat-Incline-Decline Bench, Vertical Linear Smith Machine |
Smart Voice
AIi Instructions
- 1. Setup: Position a decline bench under the Smith machine so the bar aligns directly over your lower chest. Lie down, secure your legs, retract and depress your scapulae, and brace your core tightly.
- 2. Eccentric Phase: Unrack the bar and inhale deeply as you lower the weight in a slow, controlled motion toward your lower chest through a full range of motion.
- 3. Transition: Pause briefly at the bottom without bouncing the weight, maintaining constant muscular tension.
- 4. Concentric Phase: Drive the bar powerfully upward along the machine path, exhaling through the sticking point while avoiding locking out your elbows at the top.
Physiological Impact
Caloric Benchmarking
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