Machine Chest Press from Dead Stop (Pin Press) (Controlled Tempo)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
advanced |
Equipment
|
None |
Machine Chest Press from Dead Stop (Pin Press) (Controlled Tempo)
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i Instructions
- 1. Setup & Starting Position: Adjust seat height so handles align with mid-sternum. Set the machine's range-of-motion limiter or starting pins at the designated dead-stop depth.
- 2. Eccentric Lowering: Lower the machine arms steadily until they come to rest completely on the depth pins without slamming.
- 3. Concentric Drive: From the resting dead stop, drive the machine handles forward with maximal intent, squeezing the chest and triceps to near lockout.
- 4. Breathing and Safety: Keep head and thoracic spine supported by the backrest. Avoid rolling shoulders forward at peak extension.
- 5. Training Protocol & Execution Cue: Maintain a strict 3-0-1-0 tempo cadence: 3 seconds controlled lowering, zero bouncing, 1 second concentric drive with a clean reset.
Physiological Impact
Caloric Benchmarking
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