Barbell 30-Degree Incline Bench Press – 1.5 Rep Method
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Barbell 30-Degree Incline Bench Press – 1.5 Rep Method
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i Instructions
- 1. Setup: Set the bench to a 30-degree incline. Lie back with your feet firmly planted on the floor, retract your scapulae, and arch your chest up. Grip the barbell with an overhand grip slightly wider than shoulder-width.
- 2. Lowering phase: Unrack the barbell and lower it in a slow, controlled manner down to your upper chest.
- 3. Bottom half rep: Press the barbell up only halfway through the range of motion, then immediately lower it back down to your chest.
- 4. Full rep: Press the barbell all the way up to full arm extension without locking out your elbows. This sequence completes one full 1.5 repetition.
- 5. Breathing and safety: Inhale as you lower the weight and exhale forcefully through the exertion phase. Always use a spotter when lifting heavy weights.
Physiological Impact
Caloric Benchmarking
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