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Dumbbell Flat Bench Press - Eccentric Accentuated Tempo 1-1-6-1
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Dumbbell Flat Bench Press - Eccentric Accentuated Tempo 1-1-6-1

Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Duration
15 min
Calories
120 KCAL
Level
intermediate
Equipment
None
Groups
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Dumbbell Flat Bench Press - Eccentric Accentuated Tempo 1-1-6-1

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i Instructions

  1. 1. Setup & Starting Position: Sit on the bench with dumbbells resting on your thighs. Lie back smoothly, pressing the weights above your chest. Lock your shoulder blades down and back, feet flat on the floor.
  2. 2. Movement Execution: Lower the load over a full 6 seconds resisting gravity. Hold for a 1-second pause at the chest, then drive up forcefully in 1 second.
  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 315 kcal
0 kcal 300 kcal 600 kcal
High Intensity

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