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Machine Floor Press - Standard Controlled Tempo
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Machine Floor Press - Standard Controlled Tempo
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i Instructions
- 1. Setup & Scapular Bracing: Lie flat on the floor underneath the lever arms of the ground-based pressing machine. Align the handles with your mid-chest, bend your knees, plant your feet flat, and retract your scapulae.
- 2. Eccentric Cadence: Lower the weight under a 2-second controlled count until upper arms meet the floor.
- 3. Concentric Drive: Press upward in a crisp 1-second cadence, halting just short of hyperextending elbows.
- 4. Breathing & Joint Safety: Inhale with control as the lever arms descend and exhale forcefully as you drive them upwards. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
2%
Heart Rate Impact
2%
Muscle Load
2%
Fatigue Level
1%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
175 kcal
0 kcal
300 kcal
600 kcal
