Smith Machine Incline 45-Degree Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
315 KCAL |
|
Level
|
intermediate |
Equipment
|
Smith Machine, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Position an incline bench set to 45 degrees inside a Smith machine. Lie flat on the bench with your feet firmly planted on the floor. Grip the barbell with an overhand grip slightly wider than shoulder-width. Unlock the bar from the rack by rotating your wrists.
- 2. Eccentric Phase: Inhale and slowly lower the bar in a controlled motion toward your upper chest (near the collarbone), keeping your elbows tucked at a moderate angle.
- 3. Concentric Phase: Pause briefly just above your chest, then drive the bar explosively upward by extending your arms without locking your elbows at the top.
- 4. Breathing and Safety: Exhale forcefully through the sticking point as you press the weight up. Maintain complete control and use the machine's safety catches to re-rack the weight if fatigue sets in.
Physiological Impact
Caloric Benchmarking
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