Smith Machine Decline Bench Press with Rest-Pause Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
580 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. Lie down securely, secure your feet, and grip the bar slightly wider than shoulder-width. Unlock the bar while retracting your shoulder blades.
- 2. Eccentric Phase: Lower the bar in a controlled manner toward the lower chest while inhaling deeply and maintaining core and upper back stability.
- 3. Concentric Phase: Drive the bar upward dynamically until your arms are extended, exhaling through the sticking point.
- 4. Rest-Pause Protocol: Upon reaching technical failure, rack the bar for 10-15 seconds, take deep breaths, unrack, and perform additional reps to extend the set intensity.
Physiological Impact
Caloric Benchmarking
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