Machine Close-Grip Chest Press - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Machine Close-Grip Chest Press - Rest-Pause Cluster Protocol
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i Instructions
- 1. Setup & Scapular Bracing: Sit firmly on the chest press machine with your back and hips planted against the backrest. Adjust seat height so the narrow/neutral handles align with mid-sternum. Grasp the narrow handles, retract your scapulae, and plant your feet flat on the floor.
- 2. Strict Mechanics: Lower with control and press with full intent along the natural plane.
- 3. Rest-Pause Cluster Protocol: Press the initial set to RPE 9. Rest 15-20 seconds taking deep breaths, press 2-4 more reps, rest 15 seconds, and finish with 2-3 final reps.
- 4. Breathing & Joint Safety: Inhale as the machine handles return under eccentric control; press forward forcefully while exhaling, locking in strong triceps contraction at peak stroke. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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