Barbell Decline Bench Press - Pyramid Protocol (12-10-8-6 Reps)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Barbell Decline Bench Press - Pyramid Protocol (12-10-8-6 Reps)
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i Instructions
- 1. Setup & Core Bracing: Lie on a decline bench, securing your legs under the pads. Grip the barbell with an overhand grip, slightly wider than shoulder-width. Retract and depress the scapulae, engage the glutes, and brace the deep abdominal wall to create rigid intra-abdominal stability.
- 2. Eccentric Lowering: Inhale deeply into the abdomen and begin a controlled descent of the barbell towards your lower chest, through the complete active range of motion, feeling deliberate tensile stretch in the target muscles.
- 3. Transition & Pause: Arrive at the stretched position just above your chest with complete muscular tension, eliminating any momentum or joint bouncing.
- 4. Concentric Drive: Accelerate purposefully back up along the natural bar path, pressing the barbell upwards. Exhale forcefully past the biomechanical sticking point.
- 5. Peak Contraction: Squeeze the target musculature firmly at the top of the stroke for a fraction of a second, without hyperextending your elbows.
- 6. Breathing and Safety: Maintain a stable body position and controlled movement throughout. Always use a spotter, especially with heavier weights. Inhale on the descent, exhale on the press.
Physiological Impact
Caloric Benchmarking
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