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Cable Flat Bench Press - Hypertrophy High-Volume 4x12
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Cable Flat Bench Press - Hypertrophy High-Volume 4x12

Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Duration
15 min
Calories
120 KCAL
Level
intermediate
Equipment
None
Groups
f0dff392xd67dx4175x89a8xb9f49b5c65a2 8d41ae49x870fx461exa077x1630d38efd27 294e885cxac4ax47f9xb1fax44c3151c6964 d5451898x5a9ax47fdx9bf6xd1573c430308 7ee6319excab0x44afxad16x35fe6629c7d2 a40a3cdex2d8cx4068xa0f5xbb378fbb51b0 4e4b0680xf3d4x46baxad0fxa9964fecf96e bd7f0e78x2136x4f01xa15bx14c6f7016a5a eae8aec7xd0e8x4578x8ea9xcdc3ac0b39e8 8ead7582x07a1x48e1xb949x8dfa53439c32

Cable Flat Bench Press - Hypertrophy High-Volume 4x12

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i Instructions

  1. 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. 2. Movement Execution: Execute 4 sets of 12 repetitions at 65-70% 1RM with 60-90s rest, focusing on continuous tension and a deliberate squeeze on every repetition.
  3. 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
High Intensity

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