Smith Machine Decline Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
228 KCAL |
|
Level
|
beginner |
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, lie down securely with your feet locked under the pads, and grip the bar slightly wider than shoulder-width. Unrack the bar and retract your shoulder blades.
- 2. Eccentric Phase: Inhale and lower the bar in a controlled motion toward the lower part of your chest, feeling a strong stretch across the pectorals.
- 3. Concentric Phase: Drive the bar upward explosively by extending your arms, avoiding full lockout at the top to maintain continuous tension.
- 4. Breathing and Safety: Exhale as you press the weight upward. Maintain strict control throughout high-volume sets to ensure safety and target engagement.
Physiological Impact
Caloric Benchmarking
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