Single-Arm Incline Dumbbell Bench Press 30-Degree Triple Drop-Set
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Single-Arm Incline Dumbbell Bench Press 30-Degree Triple Drop-Set
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i Instructions
- 1. Setup: Set an adjustable bench to a 30-degree incline. Lie back holding a single dumbbell in one hand with your feet planted firmly on the floor. Retract and depress your scapulae and brace your core to prevent torso rotation.
- 2. Concentric Drive: Press the dumbbell vertically upward over your chest with a controlled trajectory. Peak-contract the pectoral muscle at the top without locking out your elbow.
- 3. Eccentric Lowering: Lower the dumbbell in a slow, controlled manner down to chest level, feeling a deep stretch across the upper chest.
- 4. Drop-Set Protocol & Breathing: Perform repetitions to muscular failure, immediately drop to a lighter dumbbell, and continue for two more consecutive weight reductions with zero rest. Exhale on the press, inhale on the descent.
Physiological Impact
Caloric Benchmarking
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