Machine Incline Press 30° - Rest-Pause Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
665 KCAL |
|
Level
|
intermediate |
Equipment
|
Machine, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Starting Position: Adjust the seat height so the handles align with your upper chest. Sit firmly against the backrest and maintain a neutral spine.
- 2. Concentric Phase: Push the handles forward with a controlled, powerful motion, focusing on chest contraction. Avoid locking out your elbows.
- 3. Eccentric Phase: Lower the weight slowly over 2-3 seconds, maintaining tension until you feel a deep stretch in the pectorals.
- 4. Rest-Pause Protocol: Perform the set to muscular failure, rest for 15-20 seconds while breathing deeply, then perform additional repetitions until failure is reached again.
Physiological Impact
Caloric Benchmarking
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