Smith Machine Bench Pin Press from Dead Stop (Controlled Tempo)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
266 KCAL |
|
Level
|
intermediate |
Equipment
|
Smith Machine, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Starting Position: Place an adjustable bench centered beneath the Smith machine bar. Set the machine safety catches 2-3 inches above chest level and rest the bar on them.
- 2. Eccentric Lowering: Lower the guided bar smoothly along the vertical tracks until it rests completely on the safety catches.
- 3. Concentric Drive: Drive the bar explosively straight up along the guide rails from the resting stops, exhaling hard through the sticking point.
- 4. Breathing and Safety: Verify that safety catches on both sides are locked at identical heights. Maintain neutral wrists without excessive hyperextension.
- 5. Training Protocol & Execution Cue: Maintain a strict 3-0-1-0 tempo cadence: 3 seconds controlled lowering, zero bouncing, 1 second concentric drive with a clean reset.
Physiological Impact
Caloric Benchmarking
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