Resistance Bands Decline Bench Press - Wave Loading
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
230 KCAL |
|
Level
|
beginner |
Equipment
|
Bands, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Secure the resistance bands firmly around the bench base or anchor points. Lie back on the decline bench, lock your feet securely, retract and depress your scapulae, and grip the band handles slightly wider than shoulder-width.
- 2. Eccentric Lowering: Inhale deeply and lower the handles in a controlled manner toward your lower chest, managing the progressive increase in band tension throughout the range of motion.
- 3. Concentric Drive: Press the handles upward powerfully until your arms are extended, avoiding locking out your elbows at the top. Exhale forcefully through the sticking point.
- 4. Safety & Periodization: Follow the prescribed wave loading rep scheme (e.g., 7-5-3-7-5-3). Ensure bands are fully intact and securely anchored before execution.
Physiological Impact
Caloric Benchmarking
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