30-Degree Incline Cable Bench Press (4s Eccentric)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
intermediate |
Equipment
|
Cable, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Position an incline bench at a 30-degree angle between the cable towers with handles set low. Lie back with feet flat on the floor, retract and depress your scapulae, and brace your core and glutes.
- 2. Eccentric Phase (4 seconds): Inhale and lower the handles outward and downward in a slow, controlled 4-second descent until you feel a deep stretch across your chest.
- 3. Concentric Drive: Press the handles powerfully back up along the natural convergence arc, exhaling through the hardest part of the movement.
- 4. Safety: Maintain constant muscular tension throughout the set, avoid locking out your elbows completely at the top, and eliminate any momentum.
Physiological Impact
Caloric Benchmarking
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