Forward Lean Parallel Bar Dips with Barbell Load (Rest-Pause Cluster Protocol)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
490 KCAL |
|
Level
|
intermediate |
Equipment
|
Pull-up Bar & Dip Bars, Barbell |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Stability: Secure the barbell weight plates using a heavy-duty dip belt around your hips. Mount the parallel bars, lean your torso forward approximately 30 degrees, cross your lower legs, and brace your core.
- 2. Eccentric Lowering: Inhale deeply and lower your body while maintaining the forward torso angle, allowing elbows to flare slightly outward until upper arms are parallel to the floor.
- 3. Transition & Protocol Cue: Execute your initial cluster bracket, pause for 10-15 seconds of deep diaphragmatic breathing, then immediately continue.
- 4. Concentric Drive: Exhale powerfully and press your body upward by driving through the palms and contracting the chest, stopping just short of hyperextending elbows.
- 5. Breathing and Safety Guidelines: Avoid descending beyond a 90-degree elbow flexion angle if shoulder mobility is restricted. Keep scapulae actively depressed away from your ears. Advanced Rest-Pause cluster protocol subdividing working sets with 10-15 second intra-set breathing intervals.
Physiological Impact
Caloric Benchmarking
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