Smith Machine Incline Bench Press with Wave Loading
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
420 KCAL |
|
Level
|
intermediate |
Equipment
|
Wall / Ceiling Mounted Pull-up Bar, Adjustable Flat-Incline-Decline Bench, Machine |
Smart Voice
AIi Instructions
- 1. Setup: Position an incline bench at a 30-degree angle inside the Smith machine. Lie back with your feet flat on the floor, grip the bar with an overhand grip slightly wider than shoulder-width, retract your scapulae, and puff your chest out.
- 2. Eccentric Phase: Unrack the bar and lower it in a slow, controlled motion toward your upper chest while inhaling.
- 3. Concentric Phase: Drive the bar upward dynamically until your arms are fully extended (without locking out your elbows), exhaling through the sticking point.
- 4. Safety & Periodization: Follow the prescribed wave loading rep scheme (e.g., 7-5-3-7-5-3), take adequate rest between sets, and utilize the machine safety catches.
Physiological Impact
Caloric Benchmarking
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