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Dumbbells Wide-Grip Chest Press - Controlled Eccentric Tempo 4s
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Dumbbells Wide-Grip Chest Press - Controlled Eccentric Tempo 4s
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i Instructions
- 1. Setup & Scapular Bracing: Lie on a flat bench holding dumbbells extended above your chest. Position dumbbells with an overhand or semi-pronated flare, firmly retract and depress scapulae into the pad, and plant feet flat.
- 2. 4-Second Lowering: Lower with steady resistance through a complete 4-second descent.
- 3. Isometric Pause & Press: Hold for 1 second at the bottom, press up in 1 second, and immediately begin the next rep without resting at the top.
- 4. Breathing & Joint Safety: Inhale as you lower dumbbells wide and controlled toward chest level, feeling deep pectoral stretch; exhale forcefully driving dumbbells upward in a converging path. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
4%
Heart Rate Impact
6%
Muscle Load
5%
Fatigue Level
2%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
315 kcal
0 kcal
300 kcal
600 kcal
