Dumbbells Wide-Grip Chest Press - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
420 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Flat Utility Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie on a flat bench holding dumbbells extended above your chest. Position dumbbells with an overhand or semi-pronated flare, firmly retract and depress scapulae into the pad, and plant feet flat.
- 2. Strict Mechanics: Lower with control and press with full intent along the natural plane.
- 3. Rest-Pause Cluster Protocol: Press the initial set to RPE 9. Rest 15-20 seconds taking deep breaths, press 2-4 more reps, rest 15 seconds, and finish with 2-3 final reps.
- 4. Breathing & Joint Safety: Inhale as you lower dumbbells wide and controlled toward chest level, feeling deep pectoral stretch; exhale forcefully driving dumbbells upward in a converging path. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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