Smith Machine Decline Bench Press with Wave Loading
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 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 inside the Smith machine. Lie down with your feet securely locked, retract your scapulae, and arch your chest up. Grab the bar with an overhand grip slightly wider than shoulder-width.
- 2. Eccentric Phase: Unlock the bar and lower it in a controlled manner toward your lower chest while inhaling deeply.
- 3. Concentric Phase: Drive the bar forcefully upward, extending your arms without locking your elbows at the top, while exhaling.
- 4. Safety and Wave Loading: Execute the prescribed wave loading rep scheme (e.g., 7-5-3-7-5-3) while utilizing the machine safety catches and maintaining core tension.
Physiological Impact
Caloric Benchmarking
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