Barbell Wide-Grip Bench Press - Pyramid Protocol (12-10-8-6)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Barbell Wide-Grip Bench Press - Pyramid Protocol (12-10-8-6)
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i Instructions
- 1. Setup & Scapular Bracing: Lie on a flat bench beneath the racked barbell. Grip the bar with a wide overhand grip (substantially beyond shoulder width, so forearms are perpendicular to the floor at the bottom). Retract and depress scapulae, plant feet firmly, and unrack the bar.
- 2. Smooth Path: Lower with precise control and press smoothly along the physiological vector.
- 3. Pyramid Progression: Complete Set 1 (12 reps), increase weight for Set 2 (10 reps), advance load for Set 3 (8 reps), and conclude with heavy Set 4 (6 reps).
- 4. Breathing & Joint Safety: Inhale deeply as you lower the bar under control toward mid-chest with elbows flared at roughly 60-75 degrees; press forcefully upward while exhaling through the sticking point. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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