Cable Flat Bench Press - Standard Controlled Tempo
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Cable Flat Bench Press - Standard Controlled Tempo
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i Instructions
- 1. Setup & Starting Position: Position a flat bench centered between two low cable pulleys. Grasp the handles, lie back on the bench, retract your scapulae, and plant your feet firmly.
- 2. Movement Execution: Lower the resistance under a strict 3-second cadence to chest level, touch gently without bouncing, and press up dynamically in 1 second.
- 3. Breathing and Safety: Inhale deeply into your diaphragm before descending, brace your core via the Valsalva maneuver, and exhale forcefully through the final lockout phase. Maintain active scapular retraction throughout.
Physiological Impact
Caloric Benchmarking
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