Machine Flat Chest Press - Explosive Concentric Drive
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
350 KCAL |
|
Level
|
intermediate |
Equipment
|
Machine |
Smart Voice
AIi Instructions
- 1. Setup & Starting Position: Adjust the machine seat height so handles align with mid-chest. Press your back, scapulae, and glutes firmly against the back pad.
- 2. Movement Execution: Lower the weight with smooth control, then drive upward with maximum acceleration intent through the entire concentric stroke.
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
Caloric Benchmarking
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