Dumbbell Flat Bench Press - Pyramid Protocol (12-10-8-6 Reps)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Dumbbell Flat Bench Press - Pyramid Protocol (12-10-8-6 Reps)
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i Instructions
- 1. Setup & Starting Position: Sit on the bench with dumbbells resting on your thighs. Lie back smoothly, pressing the weights above your chest. Lock your shoulder blades down and back, feet flat on the floor.
- 2. Movement Execution: Execute 4 working sets: Set 1 (12 reps), Set 2 (10 reps), Set 3 (8 reps), and Set 4 (6 reps), progressively increasing load on each bracket.
- 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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