Smith Machine 45-Degree Incline Bench Press - Pyramid Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
advanced |
Equipment
|
Smith Machine, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup Position: Position a 45-degree incline bench inside the Smith machine so the barbell aligns directly above your upper chest. Lie back firmly with feet flat on the floor, retract your shoulder blades, and maintain a slight natural arch in your lower back.
- 2. Unracking and Lowering: Grasp the bar with an overhand grip slightly wider than shoulder-width, unrack it, and lower the weight in a slow, controlled manner toward your upper chest while inhaling.
- 3. Pressing Phase: Briefly pause just above the chest without bouncing, then press the bar explosively upward along the fixed machine path while exhaling through the sticking point.
- 4. Safety and Pyramid Protocol: Follow the prescribed rep scheme (12-10-8-6) by increasing the load each set, and always secure the bar safely onto the rack hooks upon completion.
Physiological Impact
Caloric Benchmarking
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