Single-Arm Dumbbell Incline Bench Press 30-Degree - Pyramid Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Single-Arm Dumbbell Incline Bench Press 30-Degree - Pyramid Protocol
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i Instructions
- 1. Setup: Set an adjustable bench to a 30-degree incline. Lie back holding a single dumbbell with both feet planted firmly on the floor. Place your free hand on your hip or the bench frame to help resist torso rotation.
- 2. Eccentric phase: Inhale and slowly lower the dumbbell in a controlled manner toward your upper chest, keeping your elbow at roughly a 45 to 60-degree angle relative to your torso.
- 3. Concentric phase: Press the dumbbell upward dynamically, extending your arm without locking out the elbow completely at the top. Exhale as you press.
- 4. Breathing and safety: Brace your core and glutes tightly throughout the set to prevent any twisting of the torso. Follow the pyramid rep scheme (12-10-8-6), increasing the weight progressively with each set.
Physiological Impact
Caloric Benchmarking
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