Single-Arm Dumbbell Close-Grip Chest Press - Accentuated Eccentric Tempo 6s
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Single-Arm Dumbbell Close-Grip Chest Press - Accentuated Eccentric Tempo 6s
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i Instructions
- 1. Setup & Scapular Bracing: Lie on a flat bench holding a dumbbell in one hand with a neutral grip (palm facing inward) directly over your chest. Rest your free hand on your hip or grasp the bench edge. Plant both feet firmly and brace your core to resist rotation.
- 2. 6-Second Eccentric Descent: Lower the load with disciplined control over a full 6 seconds until bottom contact.
- 3. Pause & Concentric Drive: Pause 1 second under muscular tension at the bottom, then press to lockout in 1 second.
- 4. Breathing & Joint Safety: Inhale as you lower the dumbbell under control with your elbow tucked to roughly 30 degrees; exhale forcefully as you drive the dumbbell to lockout using triceps drive. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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