Forward Lean Machine Chest Dips (Rest-Pause Cluster Protocol)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
advanced |
Equipment
|
Machine |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Stability: Adjust the machine seat height, grasp the dip handles, and pitch your torso forward 20-30 degrees while depressing your shoulder blades.
- 2. Eccentric Lowering: Allow the machine handles to rise smoothly while inhaling, guiding your elbows into flexion to stretch the chest along fixed tracks.
- 3. Transition & Protocol Cue: Execute your initial cluster bracket, pause for 10-15 seconds of deep diaphragmatic breathing, then immediately continue.
- 4. Concentric Drive: Drive the handles downward and inward while exhaling, focusing all pressure through the palms to contract the chest firmly.
- 5. Breathing and Safety Guidelines: Maintain the forward torso lean continuously throughout the set; do not sit upright to prevent shifting the focus strictly to triceps. Advanced Rest-Pause cluster protocol subdividing working sets with 10-15 second intra-set breathing intervals.
Physiological Impact
Caloric Benchmarking
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