Dumbbells Close-Grip Chest Press - Pyramid Protocol (12-10-8-6)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Dumbbells Close-Grip Chest Press - Pyramid Protocol (12-10-8-6)
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i Instructions
- 1. Setup & Scapular Bracing: Sit on a flat bench with dumbbells resting on your thighs. Lie back, kicking the dumbbells up over your chest with palms facing each other (neutral grip). Squeeze the dumbbells together along the sternum midline, retract your scapulae, and brace your core.
- 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 as you lower the touching dumbbells to your lower chest with elbows tucked close to your ribcage; press upward forcefully while exhaling, maintaining medial compression. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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