Machine Close-Grip Chest Press - Unilateral Single-Arm Execution
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Machine Close-Grip Chest Press - Unilateral Single-Arm Execution
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i Instructions
- 1. Setup & Scapular Bracing: Sit firmly on the chest press machine with your back and hips planted against the backrest. Adjust seat height so the narrow/neutral handles align with mid-sternum. Grasp the narrow handles, retract your scapulae, and plant your feet flat on the floor.
- 2. Unilateral Core Bracing: Hold the weight in one hand, driving opposite shoulder and hip into the bench to lock out rotational movement.
- 3. Iso-Lateral Volume: Complete all prescribed repetitions with arm one, then immediately switch to arm two matching load and volume.
- 4. Breathing & Joint Safety: Inhale as the machine handles return under eccentric control; press forward forcefully while exhaling, locking in strong triceps contraction at peak stroke. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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