Machine Wide-Grip Chest Press - Wave Loading Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
315 KCAL |
|
Level
|
beginner |
Equipment
|
Machine |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Sit firmly on the machine with your back pressed flat against the backrest pad. Adjust seat height so wide horizontal handles align with mid-sternum. Take a wide overhand grip, retract scapulae, and plant feet flat on the floor.
- 2. Strict Mechanics: Maintain rigid scapular depression and intra-abdominal stability on every repetition.
- 3. Wave Periodization: Execute Wave 1 (7 reps moderate, rest, 5 reps heavier, rest, 3 reps near-max). Proceed to Wave 2 with 2-5% greater loads leveraging potentiated motor units.
- 4. Breathing & Joint Safety: Inhale as machine handles travel under eccentric control to deep pectoral stretch; exhale forcefully driving the handles forward to full extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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