Cable Incline Bench Press 30-Degree - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
intermediate |
Equipment
|
Cable, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Position an adjustable bench at a 30-degree angle in the center of a dual cable machine. Grab the handles, lie back with feet flat on the floor, and retract and depress your shoulder blades against the pad.
- 2. Concentric Drive: Press the handles dynamically upward, converging them at the top without fully locking out your elbows.
- 3. Eccentric Lowering: Lower the handles with control, feeling a deep stretch across the pectorals while maintaining constant tension from the cables.
- 4. Rest-Pause Protocol & Breathing: Complete your target reps, take a brief micro-pause, and perform subsequent mini-sets per the protocol. Exhale on the press, inhale on the descent.
Physiological Impact
Caloric Benchmarking
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