Smith Machine Decline Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
850 KCAL |
|
Level
|
advanced |
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 bar. Lie back, secure your feet, retract your scapulae, and grip the bar slightly wider than shoulder-width using an overhand grip.
- 2. Eccentric Lowering: Unrack the bar, inhale, and slowly lower the weight toward your lower chest while keeping your elbows tracking inward.
- 3. Concentric Drive: Briefly pause at the bottom and powerfully press the bar back up to the starting position, exhaling through the sticking point without locking out your elbows at the top.
- 4. Safety: Always use the safety catches on the machine and avoid bouncing the bar off your chest to protect joints and connective tissue.
Physiological Impact
Caloric Benchmarking
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