Cable Decline Bench Press with 3-Second Pause
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
220 KCAL |
|
Level
|
beginner |
Equipment
|
Cable, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Position a decline bench between a dual cable machine with pulleys set at the lowest position. Lie back, secure your legs, retract and depress your scapulae, and brace your core.
- 2. Eccentric Lowering: Inhale and slowly lower the handles toward your lower chest, maintaining complete control against the constant tension of the cables.
- 3. Isometric Pause: Hold the position statically at the bottom for 3 seconds, keeping maximum tension in the pecs without bouncing or losing form.
- 4. Concentric Drive: Press the handles powerfully back up to the starting position, exhaling as you push past the sticking point.
Physiological Impact
Caloric Benchmarking
Connected categories of current exercise
Track Throws (Shot Put, Discus, Hammer)
126 Exercises
Canoeing & Kayak - Trunk Rotation & Balance
118 Exercises
Legs - Quadriceps
117 Exercises
Chest
112 Exercises
Rugby - Collision Force & Scrum Power
112 Exercises
Goalball - Auditory Reaction & Sliding Defense
106 Exercises
Running - Biomechanics & Cadence
106 Exercises
Para Swimming
102 Exercises
Water Polo - Aquatic Treading & Throwing
99 Exercises
Track Jumps (Long, High, Triple Jump)
95 Exercises
Shoulders & Deltoids
93 Exercises
Tennis - Rotational Power & Footwork
92 Exercises
Wrestling - Isometric Strength & Suplex Power
89 Exercises
Legs - Hamstrings & Glutes
88 Exercises
Volleyball - Spike Power & Block
85 Exercises
Boxing - Punch Velocity & Rotational Drive
84 Exercises
Arms - Biceps
83 Exercises
Judo & BJJ - Grip Strength & Ground Transitions
83 Exercises
MMA & Combat - Explosiveness & Grip
83 Exercises
Arms - Trizeps
82 Exercises
Sitting Volleyball
80 Exercises
Javelin Throw - Kinetic Chain & Shoulder Integrity
79 Exercises
Handball - Throwing Velocity & Change of Direction
77 Exercises
Back - Thickness & Traps
76 Exercises
Cycling & Spinning - Cadence & Threshold Power
75 Exercises
Swimming - Aquatic Propulsion & Core Streamline
75 Exercises
Rowing - Leg Drive & Lat Catch Power
74 Exercises
Sprint & Acceleration (Track & Field)
74 Exercises
Alpine Skiing - Eccentric Leg Braking & Edge Control
73 Exercises
Golf - Kinematic Sequence & Mobility
72 Exercises
Football - Athletic Conditioning
69 Exercises
Biathlon & Cross-Country Skiing - Aerobic Power
68 Exercises
Wheelchair Parasport (Basketball, Rugby, Racing)
68 Exercises
Badminton & Squash - Reactive Agility & Deep Lunges
66 Exercises
Speed Skating - Push-off Angle & Glute Power
63 Exercises
Para Powerlifting (Paralympic Bench Press)
62 Exercises
Core & Anti-Rotation
60 Exercises
Fencing - Explosive Lunge & Arm Precision
54 Exercises
Basketball - Vertical Jump & Footwork
52 Exercises
Olympic Weightlifting
50 Exercises
Table Tennis - Micro-Rotation & Hand Speed
48 Exercises
Hockey - Stride Power & Shooting Mechanics
45 Exercises
Powerlifting & Maximal Strength
43 Exercises
Hurdles - Rhythm & Hip Mobility
39 Exercises
Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility
35 Exercises
Lower Leg - Calves
30 Exercises
Back - Lats & Pull
29 Exercises
Strongman & Heavy Carries
18 Exercises
CrossFit & Hyrox - Work Capacity
17 Exercises
Calisthenics & Gymnastics - Bodyweight Mastery
14 Exercises
TRX & Calisthenics - Relative Strength
11 Exercises
