Cables Decline Bench Press - Pyramid Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Cables Decline Bench Press - Pyramid Protocol
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i Instructions
- 1. Setup: Set an adjustable bench to a decline position between a cable crossover station. Lie down, secure your feet, grab the low pulley handles with an overhand grip, retract your shoulder blades, and brace your core.
- 2. Concentric Drive: Press the handles upward and slightly inward in an arc motion until your arms are nearly extended, avoiding locking out your elbows.
- 3. Eccentric Lowering: Lower the handles back down in a controlled manner, feeling a deep stretch across the lower pectoral muscles at the bottom.
- 4. Breathing and Safety: Exhale during the exertion/pressing phase and inhale during the lowering phase. Follow the pyramid repetition protocol (12-10-8-6) to adjust weights progressively.
Physiological Impact
Caloric Benchmarking
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