30-Degree Incline Machine Press - Wave Loading
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
595 KCAL |
|
Level
|
intermediate |
Equipment
|
Machine, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Sit on the 30-degree incline machine with your back firmly against the pad. Plant your feet flat on the floor, retract and depress your scapulae, and grip the handles securely at shoulder width.
- 2. Concentric Phase: Press the weight upward in a powerful yet controlled motion, extending your arms without locking your elbows at peak extension.
- 3. Eccentric Phase: Lower the handles smoothly back to the starting position, feeling the stretch in the upper pectorals following the prescribed wave rep scheme (e.g., 7-5-3).
- 4. Breathing and Safety: Exhale during the exertion phase of pressing and inhale on the return. Ensure proper rest intervals between loading waves to maximize strength output.
Physiological Impact
Caloric Benchmarking
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