Machine Close-Grip Chest Press - 3-Second Pause Reps
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
490 KCAL |
|
Level
|
intermediate |
Equipment
|
Machine |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Sit firmly on the chest press machine with your back and hips planted against the backrest. Adjust seat height so the narrow/neutral handles align with mid-sternum. Grasp the narrow handles, retract your scapulae, and plant your feet flat on the floor.
- 2. Controlled Descent: Guide the weight down smoothly until reaching the bottom dead-stop position.
- 3. 3-Second Dead Stop: Hold motionless for 3 full seconds while keeping core braced. From this dead stop, drive the weight upward with zero bounce.
- 4. Breathing & Joint Safety: Inhale as the machine handles return under eccentric control; press forward forcefully while exhaling, locking in strong triceps contraction at peak stroke. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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