Single-Arm Incline Dumbbell Press 30° (Rest-Pause Protocol)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
595 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Starting position: Set the bench to a 30-degree incline. Lie back with feet planted firmly. Hold the dumbbell in one hand above your shoulder, keeping the elbow at a 45-degree angle to your torso.
- 2. Eccentric phase: Lower the dumbbell in a controlled manner toward your chest until you feel a stretch in the pectoral muscle.
- 3. Concentric phase: Drive the dumbbell upward explosively to full arm extension without locking out the elbow joint.
- 4. Rest-Pause protocol: Perform the set to muscular failure, rest for 15-20 seconds (deep breathing), then perform additional repetitions until failure again.
Physiological Impact
Caloric Benchmarking
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