Machine Decline Bench Press with Controlled Eccentric Phase
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
315 KCAL |
|
Level
|
intermediate |
Equipment
|
Machine, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Sit down on the decline chest press machine, secure your feet, and press your back firmly against the pad. Grip the handles securely and retract your scapulae.
- 2. Eccentric Lowering (4s): Lower the weight in a controlled manner over a 4-second count, feeling a deep stretch in the chest muscles while keeping shoulder joints stable.
- 3. Bottom Transition: Pause briefly at the bottom stretch position without bouncing or losing muscular tension.
- 4. Concentric Drive: Press the weight powerfully upward along the machine's path, avoiding full lockout of the elbows at the top.
- 5. Breathing & Safety: Inhale deeply during the slow descent and exhale forcefully during the pressing phase. Select a load that permits strict adherence to the 4-1-1-0 tempo.
Physiological Impact
Caloric Benchmarking
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