Dumbbell Floor Press - 3-Second Pause Reps
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Dumbbell Floor Press - 3-Second Pause Reps
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i Instructions
- 1. Setup & Scapular Bracing: Sit on the floor with dumbbells resting on your thighs. Roll back onto your back, bringing the weights over your chest. Bend your knees, plant your feet flat on the floor, and position your upper arms at a 45-degree angle to your torso.
- 2. Controlled Descent: Guide the weight down smoothly until your upper arms rest on the floor.
- 3. 3-Second Dead Stop: Rest motionless on the floor for 3 full seconds while keeping core braced. From this dead stop, drive the weight upward with zero bounce.
- 4. Breathing & Joint Safety: Inhale smoothly as you lower the dumbbells and exhale forcefully as you press them vertically. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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