Barbell Chest Flye Deep Stretch - Controlled Eccentric Tempo 4s
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
expert |
Equipment
|
Barbell |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Assume a stable starting position on a mat, gripping the barbell collars or bars directly beneath the chest. Retract and depress the scapulae, engaging the glutes and anterior core to establish rigid trunk stability.
- 2. 4-Second Controlled Abduction: Open arms wide under a strict 4-second tempo to the terminal stretch point.
- 3. Isometric Stretch Pause & Return: Pause 1 second at full pectoral elongation, adduct in 1 second, and immediately begin the next rep without pausing at top.
- 4. Breathing & Joint Safety: Inhale diaphragmatically as your arms abduct into the full stretch, and exhale forcefully as you horizontally adduct your arms back to the midline. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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