Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo
| 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. Setup: Position an adjustable bench at a 30-degree angle inside the Smith machine. Lie back with feet flat on the floor, grip the bar with an overhand grip slightly wider than shoulder-width, retract and depress the scapulae, and brace your core.
- 2. Eccentric Phase: Unrack the bar and lower it in a controlled manner toward the upper chest taking a full 4 seconds, maintaining constant tension.
- 3. Transition: Pause briefly at the bottom stretch position just above the chest without bouncing the bar off your body.
- 4. Concentric Phase: Drive the bar upward explosively to full extension, avoiding hard locking of the elbows.
- 5. Breathing and Safety: Inhale as you lower the weight and exhale during the forceful push. Always ensure the safety catches on the Smith machine are properly positioned.
Physiological Impact
Caloric Benchmarking
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