Cable Decline Bench Press with Eccentric Tempo
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
266 KCAL |
|
Level
|
beginner |
Equipment
|
Cable, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Position a decline bench facing a dual cable pulley station. Lie down securely, hook your feet, retract your scapulae, and brace your core.
- 2. Eccentric phase: Lower the handles outward and downward in a controlled 4-second descent, feeling a deep stretch across the chest.
- 3. Transition point: Pause briefly at the bottom of the movement while maintaining full muscular tension.
- 4. Concentric phase: Press the handles back up along an arc until they meet, contracting your pectoral muscles forcefully at the top.
- 5. Breathing and safety: Inhale deeply before lowering the weight and exhale through the sticking point during the press.
Physiological Impact
Caloric Benchmarking
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