Smith Machine Incline Bench Press Pyramid Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 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 incline beneath a Smith machine barbell. Lie back with your feet flat on the floor, grip the bar slightly wider than shoulder-width using an overhand grip, unrack the bar, and retract your shoulder blades.
- 2. Eccentric Phase: Inhale and lower the bar in a controlled motion toward your upper chest, keeping your elbows tucked at an optimal angle relative to your torso.
- 3. Concentric Phase: Drive the bar upward dynamically until your arms are fully extended without locking your elbows, exhaling through the sticking point.
- 4. Safety & Pyramid Protocol: Follow the pyramid sequence (12-10-8-6 reps) by increasing the load and decreasing repetitions with each successive set. Always utilize the safety hooks on the Smith machine.
Physiological Impact
Caloric Benchmarking
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