Trail Running and Walking
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
525 KCAL |
|
Level
|
intermediate |
Equipment
|
Smith Machine, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Core Bracing: Lie flat on a bench positioned under the Smith machine. Grasp the bar with a wide grip so that forearms are vertical at the bottom of the press. Retract your scapulae, plant your feet firmly, and brace your core.
- 2. Eccentric Lowering: Unrack the bar and lower it in a controlled manner toward the middle of your chest, feeling a deep stretch across the pectorals.
- 3. Transition & Pause: Briefly pause just above the chest without losing tension or bouncing the bar off your body.
- 4. Concentric Drive: Press the bar powerfully upward along the machine track until arms are extended, avoiding full elbow lockout.
- 5. Breathing & Safety: Inhale deeply before lowering the bar and exhale through the sticking point during the press. Always utilize the machine safety catches during heavy working sets.
Physiological Impact
Caloric Benchmarking
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