Cable Flat Bench Press - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Cable Flat Bench Press - Rest-Pause Cluster Protocol
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i Instructions
- 1. Setup & Starting Position: Position a flat bench centered between two low cable pulleys. Grasp the handles, lie back on the bench, retract your scapulae, and plant your feet firmly.
- 2. Movement Execution: Press to technical failure (6-8 reps), rack for 15 seconds, perform 2-4 more reps, rack for 15 seconds, and finish with 1-2 final reps.
- 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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