Smith Machine Flat Bench Press - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
595 KCAL |
|
Level
|
advanced |
Equipment
|
Smith Machine, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Starting Position: Position the flat bench centered directly beneath the Smith machine bar. Lie down so the bar lowers to mid-sternum. Retract scapulae, brace, and unhook the bar.
- 2. Movement Execution: Press to technical failure (6-8 reps), rack for 15 seconds, perform 2-4 more reps, rack for 15 seconds, and finish with 1-2 final reps.
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
Caloric Benchmarking
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