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Barbell Decline Bench Press - Heavy Strength 5x5 Repetition Bracket
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Barbell Decline Bench Press - Heavy Strength 5x5 Repetition Bracket
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i Instructions
- 1. Setup & Core Bracing: Lie on a decline bench with your feet securely hooked. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Retract and depress your scapulae, engage your glutes, and brace your deep abdominal wall to create rigid intra-abdominal stability.
- 2. Eccentric Lowering: Inhale deeply into your abdomen and begin a controlled descent of the barbell towards your lower chest, through the complete active range of motion. Focus on feeling a deliberate tensile stretch in the target muscles.
- 3. Transition & Pause: Pause briefly at the bottom of the movement, maintaining full muscular tension and avoiding any bouncing off the chest.
- 4. Concentric Drive: Drive the barbell powerfully back up to the starting position. Exhale forcefully past the biomechanical sticking point through pursed lips.
- 5. Peak Contraction & Safety: Squeeze the target musculature firmly at the top of the stroke without hyperextending your elbows. Always use a spotter for heavy sets.
Physiological Impact
6%
Heart Rate Impact
9%
Muscle Load
7%
Fatigue Level
5%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
350 kcal
0 kcal
300 kcal
600 kcal
