Single-Arm Dumbbell Floor Press - Wave Loading Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
385 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie flat on your back on a mat with knees bent and feet flat on the floor. Hold a dumbbell in one hand directly above your chest. Retract and depress your scapulae, planting them firmly into the floor, and angle your upper arm at roughly 45 degrees to your torso while bracing your non-working arm.
- 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 deeply as you lower the dumbbell under control, pause for a moment at floor contact without releasing tension, and exhale forcefully as you drive to lockout. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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