Machine Decline Bench Press with 1.5 Rep Method
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
650 KCAL |
|
Level
|
advanced |
Equipment
|
Machine, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Sit securely in the decline press machine with your feet anchored and your back firmly against the pad. Grip the handles firmly, retracting and depressing your scapulae.
- 2. First Eccentric Phase: Lower the weight through a full range of motion until a deep stretch is felt in the chest.
- 3. First Concentric Phase: Press the weight upward halfway to the top position.
- 4. Second Eccentric Phase (Half Rep): Lower the weight back down to the fully stretched bottom position.
- 5. Final Press & Safety: Drive the weight all the way up to complete the full repetition, exhaling on exertion and avoiding locking out your elbows.
Physiological Impact
Caloric Benchmarking
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