Cable Flat Bench Press - Wave Loading (7-5-3-7-5-3)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Cable Flat Bench Press - Wave Loading (7-5-3-7-5-3)
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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: Complete Wave 1 (7, 5, 3 reps increasing weight), rest 3 minutes, then execute Wave 2 (7, 5, 3 reps with 2-5% heavier loads).
- 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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