Smith Machine Flat Bench Press - 1.5 Rep Style (Full + Half Rep Bottom)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Smith Machine Flat Bench Press - 1.5 Rep Style (Full + Half Rep Bottom)
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i Instructions
- 1. Setup & Starting Position: Position the flat bench centered directly beneath the Smith machine bar. Lie down so the bar lowers to mid-sternum. Retract scapulae, brace, and unhook the bar.
- 2. Movement Execution: Lower to the chest, press halfway up, lower back to the chest, and finally drive through to full lockout (this equals one full rep).
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
Caloric Benchmarking
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