Wide-Grip Smith Machine Press - Pyramid Protocol (12-10-8-6)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
280 KCAL |
|
Level
|
intermediate |
Equipment
|
Vertical Linear Smith Machine, Flat Utility Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Position a flat bench centered beneath the Smith machine bar. Lie down with the bar over mid-sternum, take a wide overhand grip (vertical forearms at bottom), retract scapulae, and unhook the safety catches.
- 2. Smooth Path: Lower with precise control and press smoothly along the physiological vector.
- 3. Pyramid Progression: Complete Set 1 (12 reps), increase weight for Set 2 (10 reps), advance load for Set 3 (8 reps), and conclude with heavy Set 4 (6 reps).
- 4. Breathing & Joint Safety: Inhale as you lower the guided bar along the rails toward your mid-sternum with elbows flared at roughly 70 degrees; exhale forcefully as you drive upward from the pectorals. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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