Dumbbell Chest Flye Deep Stretch - 1.5 Rep Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
280 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Flat Utility Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie flat on a utility bench holding dumbbells above your sternum with palms facing each other (neutral grip). Maintain a slight 15-20 degree bend in your elbows throughout the entire movement. Retract your shoulder blades and plant your feet firmly on the floor.
- 2. Full Stroke: Open arms into complete stretch and adduct fully to midline.
- 3. Stretch-Zone Half-Rep Pulse: Immediately open back into deep stretch, adduct halfway up, return to full stretch, then adduct all the way – completing one 1.5 repetition.
- 4. Breathing & Joint Safety: Inhale smoothly as you open your arms in a wide arc until feeling a deep pectoral stretch; exhale as you contract your chest to bring the weights together in a hugging arc. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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