Smith Machine Decline Bench Press - 1.5 Rep Method
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
500 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. Lie back, secure your feet, and grip the bar slightly wider than shoulder-width. Unrack the bar and retract your shoulder blades.
- 2. First Eccentric Phase: Lower the bar in a controlled motion down to your lower chest.
- 3. Half Rep: Press the bar halfway up, then lower it back down to your chest.
- 4. Full Concentric Drive: Press the bar all the way up to full arm extension, squeezing your chest at the top.
- 5. Breathing and Safety: Inhale as you lower the weight, and exhale forcefully during the concentric phases. Always use safety catches.
Physiological Impact
Caloric Benchmarking
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