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Single-Arm Dumbbell Decline Bench Press with Eccentric Accentuated Tempo
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Single-Arm Dumbbell Decline Bench Press with Eccentric Accentuated Tempo
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i Instructions
- 1. Setup: Set a decline bench to a 15-30 degree angle. Lie back holding a single dumbbell, securing your feet firmly. Retract your scapulae and keep your back flat against the pad.
- 2. Eccentric Phase: Lower the dumbbell toward your lower chest in a controlled 6-second descent, maintaining core stability and resisting rotational forces.
- 3. Transition Point: Pause briefly at the bottom stretch position without bouncing the weight.
- 4. Concentric Phase: Drive the dumbbell dynamically back up to arm extension, avoiding locking out the elbow completely.
- 5. Breathing and Safety: Inhale before lowering the weight and exhale during the press. Due to the unilateral setup, choose a weight that allows strict balance control.
Physiological Impact
8%
Heart Rate Impact
9%
Muscle Load
8%
Fatigue Level
6%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
650 kcal
0 kcal
300 kcal
600 kcal
