45-Degree Incline Machine Bench Press - Explosive Concentric Drive
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
expert |
Equipment
|
None |
45-Degree Incline Machine Bench Press - Explosive Concentric Drive
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i Instructions
- 1. Setup: Sit on the 45-degree incline machine with your back firmly against the pad and feet flat on the floor. Grasp the handles securely, retract your scapulae, and brace your core.
- 2. Eccentric Phase: Lower the handles smoothly and under control toward your upper chest, inhaling deeply and feeling a stretch across the upper pectorals.
- 3. Concentric Drive (Explosive): Press the handles upward as powerfully and dynamically as possible without locking out your elbows completely, exhaling through the sticking point.
- 4. Safety: Maintain constant muscular tension throughout the set, avoid bouncing the weight, and keep your wrists neutral.
Physiological Impact
Caloric Benchmarking
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