Machine Decline Bench Press with Pause
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Machine Decline Bench Press with Pause
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i Instructions
- 1. Setup: Sit down on the decline chest press machine, secure your legs under the pads, and press your back firmly against the backrest. Grab the handles with a firm grip and retract your scapulae.
- 2. Eccentric Phase: Lower the weight in a controlled manner toward your lower chest while inhaling deeply and maintaining core tension.
- 3. Isometric Pause: Hold the weight motionless at the bottom position for a full 3 seconds without losing muscular tension.
- 4. Concentric Phase: Drive the weight explosively back up to the starting position, exhaling through the hardest part of the press.
Physiological Impact
Caloric Benchmarking
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