Barbell Bench Pin Press from Dead Stop (Pyramid Protocol 12-10-8-6)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Barbell Bench Pin Press from Dead Stop (Pyramid Protocol 12-10-8-6)
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i Instructions
- 1. Setup & Starting Position: Set the rack safety pins 2-4 inches above chest level. Lie flat on the bench beneath the resting bar, retract and depress your scapulae, and establish a firm overhand grip.
- 2. Eccentric Lowering: After pressing, lower the barbell under strict control until it comes to a complete rest on the pins without banging the rack.
- 3. Concentric Drive: From the complete motionless dead stop, exhale forcefully and drive the barbell explosively upward along its natural pressing arc to full lockout.
- 4. Breathing and Safety: Never bounce the bar off the safety pins. Keep your glutes and upper back firmly planted on the bench with feet driving into the floor.
- 5. Training Protocol & Execution Cue: Follow the pyramid rep protocol (12-10-8-6): progressively increase load with each successive working set while maintaining flawless technique.
Physiological Impact
Caloric Benchmarking
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