Barbell Wide-Grip Bench Press - Wave Loading Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
196 KCAL |
|
Level
|
beginner |
Equipment
|
Barbell, Flat Utility Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie on a flat bench beneath the racked barbell. Grip the bar with a wide overhand grip (substantially beyond shoulder width, so forearms are perpendicular to the floor at the bottom). Retract and depress scapulae, plant feet firmly, and unrack the bar.
- 2. Strict Mechanics: Maintain rigid scapular depression and intra-abdominal stability on every repetition.
- 3. Wave Periodization: Execute Wave 1 (7 reps moderate, rest, 5 reps heavier, rest, 3 reps near-max). Proceed to Wave 2 with 2-5% greater loads leveraging potentiated motor units.
- 4. Breathing & Joint Safety: Inhale deeply as you lower the bar under control toward mid-chest with elbows flared at roughly 60-75 degrees; press forcefully upward while exhaling through the sticking point. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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