Cables Close-Grip Chest Press - Accentuated Eccentric Tempo 6s
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Cables Close-Grip Chest Press - Accentuated Eccentric Tempo 6s
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i Instructions
- 1. Setup & Scapular Bracing: Set the dual cable pulleys at mid-chest level or use a close-grip attachment on a seated cable press. Grasp handles with a narrow grip, step into an athletic staggered stance (or sit on a bench), lean slightly forward, retract scapulae, and tuck elbows.
- 2. 6-Second Eccentric Descent: Lower the load with disciplined control over a full 6 seconds until bottom contact.
- 3. Pause & Concentric Drive: Pause 1 second under muscular tension at the bottom, then press to lockout in 1 second.
- 4. Breathing & Joint Safety: Inhale as handles return under control into eccentric flexion; press forcefully forward while exhaling, squeezing triceps and inner pectorals hard at terminal extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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