Machine Decline Bench Press - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
150 KCAL |
|
Level
|
beginner |
Equipment
|
Machine, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup Position: Sit securely in the decline press machine with your back flat against the pad and feet firmly planted. Grab the handles with an overhand grip, retract and depress your scapulae, and elevate your chest.
- 2. Eccentric Phase: Inhale deeply and lower the handles in a slow, controlled motion toward your lower chest, maintaining tension on the pectoral muscles.
- 3. Concentric Phase: Drive the weight dynamically back to the starting position by extending your arms, avoiding full lockout at the top.
- 4. Rest-Pause Protocol & Breathing: Upon reaching momentary muscular failure, rack the weight briefly for 10-15 seconds, take deep breaths, and perform additional mini-repetitions within the cluster. Exhale forcefully during the concentric push.
Physiological Impact
Caloric Benchmarking
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