30-Degree Barbell Incline Bench Press with 3-Second Pause
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
30-Degree Barbell Incline Bench Press with 3-Second Pause
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i Instructions
- 1. Setup: Lie back on a 30-degree incline bench with your feet planted firmly on the floor. Grip the barbell with an overhand grip slightly wider than shoulder-width. Retract and depress your scapulae and arch your chest proudly upward.
- 2. Eccentric Lowering: Inhale and slowly, under complete control, lower the barbell down toward your upper chest.
- 3. Isometric Pause: Hold the barbell motionless just above your chest for a strict 3-second count, maintaining absolute muscular tension without bouncing off your torso.
- 4. Concentric Drive: Drive the barbell explosively back up to the starting position, exhaling forcefully as you push past the sticking point.
Physiological Impact
Caloric Benchmarking
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