Explosive Decline Dumbbell Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
266 KCAL |
|
Level
|
beginner |
Equipment
|
Dumbbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Securely position an adjustable bench to a decline angle of 15-20 degrees. Lie back with feet anchored, retract and depress your scapulae, and brace your core and glutes. Hold the dumbbells at the sides of your lower chest.
- 2. Eccentric Lowering: Inhale deeply and lower the dumbbells in a slow, controlled descent until a deep stretch is felt in the pectoral muscles.
- 3. Transition: Pause briefly at the bottom without losing muscular tension or bouncing the weights off your frame.
- 4. Concentric Drive: Press the dumbbells upward with maximum speed and power, extending your arms fully while avoiding locking out your elbows harshly.
- 5. Breathing and Safety: Exhale forcefully through the sticking point on the way up. Maintain control of the dumbbell path throughout the entire set.
Physiological Impact
Caloric Benchmarking
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