Smith Machine Incline Bench Press 30-Degree
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
595 KCAL |
|
Level
|
intermediate |
Equipment
|
Wall / Ceiling Mounted Pull-up Bar, Adjustable Flat-Incline-Decline Bench, Machine |
Smart Voice
AIi Instructions
- 1. Setup: Position an adjustable bench at a 30-degree angle under the Smith machine. Lie back with your feet flat on the floor, grip the bar with an overhand grip slightly wider than shoulder-width, and retract and depress your scapulae.
- 2. Eccentric Phase: Unrack the bar, take a deep breath, and lower the weight in a slow, controlled manner toward your upper chest.
- 3. Concentric Phase: Drive the bar upward along the machine's fixed path, exhaling as you push through the hardest part of the lift.
- 4. Safety: Avoid locking out your elbows completely at the top and always secure the safety catches on the Smith machine.
Physiological Impact
Caloric Benchmarking
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