Dumbbell Floor Press - Hypertrophy Volume 4x12
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Dumbbell Floor Press - Hypertrophy Volume 4x12
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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. Smooth Cadence & Lowering: Lower under a 2-second eccentric cadence, lightly brush the floor, and press up dynamically in 1 second.
- 3. 4x12 Volume Protocol: Maintain continuous rhythm across all 12 repetitions for 4 total sets with 60-90 seconds inter-set rest.
- 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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