Cable Chest Press from Dead Stop (Accentuated Eccentric 6s)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Cable Chest Press from Dead Stop (Accentuated Eccentric 6s)
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i Instructions
- 1. Setup & Starting Position: Position an exercise bench centered between dual cable columns. Set pulleys and dead stop catches at chest level, grasp handles, and plant your back firmly.
- 2. Eccentric Lowering: Allow the cables to return under control until the weight stack stops engage the mechanical dead stops completely.
- 3. Concentric Drive: Drive the cable handles forward and slightly inward from the dead stop, achieving peak pectoral contraction as you exhale.
- 4. Breathing and Safety: Keep wrists aligned with forearms. Avoid hyperextending the lumbar spine as resistance increases.
- 5. Training Protocol & Execution Cue: Lengthen the eccentric descent to a full 6 seconds (1-1-6-1 tempo), maximizing mechanical tension through every inch of the negative phase.
Physiological Impact
Caloric Benchmarking
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