Smith Machine Incline Bench Press (Rest-Pause Cluster)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
385 KCAL |
|
Level
|
intermediate |
Equipment
|
Smith Machine, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup Position: Place an incline bench set at a 45-degree angle inside the Smith machine. Lie down with feet flat on the floor, grip the bar with an overhand grip slightly wider than shoulder-width, retract your scapulae, and elevate your chest.
- 2. Eccentric Phase: Release the bar safety catch and lower the weight in a slow, controlled manner toward your upper chest while inhaling deeply.
- 3. Concentric Phase: Drive the bar explosively back to the starting position, contracting your chest muscles and exhaling through the sticking point.
- 4. Rest-Pause Protocol and Safety: Complete the target reps in the cluster, rack the bar for 10-20 seconds of deep breathing, and perform subsequent mini-sets while maintaining strict technical control.
Physiological Impact
Caloric Benchmarking
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