Incline Dumbbell Bench Press with Pause
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Incline Dumbbell Bench Press with Pause
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i Instructions
- 1. Setup: Set the adjustable bench to a 45-degree incline. Lie back with a dumbbell in each hand held at chest level, feet planted firmly on the floor. Retract your scapulae, brace your core, and engage your glutes.
- 2. Eccentric Phase: Lower the dumbbells in a controlled motion, keeping your elbows tucked at roughly a 45-to-60-degree angle relative to your torso, until you feel a deep stretch in your chest.
- 3. Isometric Pause: Hold the weight motionless at the bottom stretch position for a full 3 seconds, maintaining absolute muscular tension without bouncing.
- 4. Concentric Phase: Drive the dumbbells forcefully upward in a slight arc back toward the starting position, squeezing your chest at the top without clanking the weights together.
- 5. Breathing and Safety: Inhale deeply as you lower the weights, maintain core tightness during the 3-second isometric hold, and exhale forcefully past the hardest part of the press.
Physiological Impact
Caloric Benchmarking
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