Barbell Chest Flye Deep Stretch - Standard Controlled Tempo
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
expert |
Equipment
|
None |
Barbell Chest Flye Deep Stretch - Standard Controlled Tempo
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i Instructions
- 1. Setup & Scapular Bracing: Assume a stable starting position on a mat, gripping the barbell collars or bars directly beneath the chest. Retract and depress the scapulae, engaging the glutes and anterior core to establish rigid trunk stability.
- 2. Eccentric Arc & Deep Stretch: Open arms wide in a controlled arc over 2 seconds with soft elbows until a deep stretch is achieved across the pectoral fibers.
- 3. Concentric Adduction & Peak Squeeze: Draw arms together in a smooth 1-second cadence, achieving maximum pectoral tension at peak adduction.
- 4. Breathing & Joint Safety: Inhale diaphragmatically as your arms abduct into the full stretch, and exhale forcefully as you horizontally adduct your arms back to the midline. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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