Smith Machine Floor Press - 1.5 Rep Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
420 KCAL |
|
Level
|
advanced |
Equipment
|
Vertical Linear Smith Machine |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie flat on the floor directly under the Smith machine bar, aligned across your lower sternum. Set safety pins just off the floor. Grip the bar slightly wider than shoulder-width, rotate wrists to unrack, and brace your upper back against the floor.
- 2. Full Stroke: Lower to floor contact and press all the way to complete lockout.
- 3. Half-Rep Pulse: Immediately lower back down, press halfway up to midpoint, lower down once more, then press to full lockout – completing one single 1.5 repetition.
- 4. Breathing & Joint Safety: Inhale as the bar lowers until your triceps gently touch the floor; exhale explosively as you drive the bar upward. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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