Smith Machine Decline Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
850 KCAL |
|
Level
|
expert |
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 inside the Smith machine so the bar aligns directly over your lower chest. Secure your legs in the pads, retract your scapulae, and brace your core and glutes.
- 2. Eccentric Lowering: Unrack the barbell, inhale deeply, and lower the weight in a slow, controlled motion toward your lower pectoral region while maintaining constant tension.
- 3. Concentric Drive: Pause briefly at the bottom without bouncing the bar off your chest, then drive the weight powerfully upward, exhaling through the sticking point.
- 4. Safety: Re-rack the barbell securely by rotating your wrists at the end of the set. Avoid locking out your elbows completely at the top of the movement.
Physiological Impact
Caloric Benchmarking
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