Single-Arm Incline Dumbbell Bench Press 45° with Accentuated Eccentric
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Single-Arm Incline Dumbbell Bench Press 45° with Accentuated Eccentric
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i Instructions
- 1. Setup: Set the adjustable bench to a 45-degree incline. Lie back with one dumbbell held at chest level, feet planted firmly on the floor, and use your free hand to hold the bench frame for unilateral stabilization.
- 2. Eccentric Phase: Lower the dumbbell under control for a full 6-second count, focusing on deep tensile stretch across the pectoral fibers while maintaining a rigid wrist.
- 3. Concentric Phase: Drive the dumbbell upward with a powerful yet controlled motion back to the starting arm extension, avoiding locking out the elbow joint forcefully at the top.
- 4. Breathing and Safety: Inhale deeply during the slow descent and exhale forcefully through the press; keep your core braced to prevent lateral rotation of the torso.
Physiological Impact
Caloric Benchmarking
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