Smith Machine Flat Bench Press - Wave Loading (7-5-3-7-5-3)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Smith Machine Flat Bench Press - Wave Loading (7-5-3-7-5-3)
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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: Complete Wave 1 (7, 5, 3 reps increasing weight), rest 3 minutes, then execute Wave 2 (7, 5, 3 reps with 2-5% heavier loads).
- 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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