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Barbell Flat Bench Press - Constant Tension No-Lockout
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Barbell Flat Bench Press - Constant Tension No-Lockout
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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 in a continuous cadence, reversing the stroke just prior to joint lockout to maintain uninterrupted tension on the chest.
- 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
3%
Heart Rate Impact
5%
Muscle Load
3%
Fatigue Level
3%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
490 kcal
0 kcal
300 kcal
600 kcal
