Close-Grip Smith Machine Press - Hypertrophy Volume 4x12
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
intermediate |
Equipment
|
Vertical Linear Smith Machine, Flat Utility Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Center a flat utility bench inside the Smith machine. Lie down with the bar over your mid-sternum, take a shoulder-width overhand grip, retract scapulae, keep wrists neutral, and unhook the safety catches.
- 2. Smooth Cadence & Lowering: Lower under a 2-second eccentric cadence, touch the turnaround smoothly, and press up dynamically in 1 second.
- 3. 4x12 Volume Protocol: Maintain continuous rhythm across all 12 repetitions for 4 total sets with 60-90 seconds inter-set rest.
- 4. Breathing & Joint Safety: Inhale as you lower the guided bar along the rails with elbows tucked close to your ribs; exhale forcefully as you drive up through triceps extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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