Barbell Flat Bench Press - Iso-Lateral Unilateral Execution
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Barbell Flat Bench Press - Iso-Lateral Unilateral Execution
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i Instructions
- 1. Setup & Starting Position: Lie flat on the bench, retract and depress your scapulae into the pad, and plant your feet firmly on the floor. Grip the barbell slightly wider than shoulder-width.
- 2. Movement Execution: Press the resistance using one arm while actively bracing to keep the torso completely level, or alternate smoothly side to side.
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
Caloric Benchmarking
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