Smith Machine 30-Degree Incline Bench Press with 3-Second Pause
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
intermediate |
Equipment
|
Wall / Ceiling Mounted Pull-up Bar, Adjustable Flat-Incline-Decline Bench, Machine |
Smart Voice
AIi Instructions
- 1. Starting Position: Position the bench at a 30-degree angle under the Smith machine bar. Lie down so the bar aligns with your upper chest. Retract your scapulae, brace your core, and plant your feet firmly.
- 2. Eccentric Phase: Unlock the bar and lower it slowly toward your upper chest over a 2-3 second count.
- 3. Isometric Pause: Hold the bar just above your chest for a full 3 seconds, maintaining constant muscular tension without bouncing.
- 4. Concentric Phase: Drive the bar upward explosively until arms are nearly extended, avoiding locking out the elbows at the top.
- 5. Breathing and Safety: Inhale during the descent and exhale during the press. Ensure the machine's safety catches are set to the appropriate height.
Physiological Impact
Caloric Benchmarking
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