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Cable Flat Bench Press - High-Volume Blood Flow 4x15 Pump
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Cable Flat Bench Press - High-Volume Blood Flow 4x15 Pump
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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: Execute 4 sets of 15 reps with moderate load (55-60% 1RM) and brief 45-second rests, driving peak metabolic burn and muscle fullness.
- 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
4%
Muscle Load
3%
Fatigue Level
3%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
350 kcal
0 kcal
300 kcal
600 kcal
