Forward Lean Machine Chest Dips (Triple Drop-Set)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
560 KCAL |
|
Level
|
expert |
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: Push to initial technical failure, immediately reduce load by 20-25% with zero rest, repeating the drop twice.
- 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. High-intensity triple drop-set protocol featuring two consecutive 20-30% load reductions immediately upon reaching failure.
Physiological Impact
Caloric Benchmarking
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