Barbell Decline Bench Press - 1.5 Reps (Full and Half Rep from Bottom)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Barbell Decline Bench Press - 1.5 Reps (Full and Half Rep from Bottom)
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i Instructions
- 1. Starting Position: Lie on a decline bench, securing your feet under the pads. Grip the barbell with an overhand grip, slightly wider than shoulder-width. Retract and depress your scapulae, brace your glutes and core to create a stable foundation. Unrack the barbell, holding it directly over your lower chest.
- 2. Full Rep - Eccentric Phase: Take a deep diaphragmatic breath and begin a controlled descent of the barbell to your lower chest, feeling a stretch in your pectoral muscles.
- 3. Full Rep - Concentric Phase: Dynamically press the barbell back up to the starting position, exhaling forcefully past the sticking point of the movement.
- 4. Half Rep - Eccentric Phase: Immediately after completing the full rep, lower the barbell again, but only halfway down the range of motion (approximately halfway to your chest).
- 5. Half Rep - Concentric Phase: From this halfway point, press the barbell back up to full arm extension. This completes one 1.5 rep.
- 6. Breathing and Safety: Inhale as you lower the barbell, exhale as you press. Maintain constant core and glute tension. Avoid bouncing the bar off your chest. After completing your set, safely re-rack the barbell.
Physiological Impact
Caloric Benchmarking
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