Machine Decline Bench Press (Wave Loading)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Machine Decline Bench Press (Wave Loading)
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i Instructions
- 1. Setup: Sit securely in the decline chest press machine, locking your feet and thighs firmly into the pads. Press your back against the pad, retract your shoulder blades, and brace your core.
- 2. Concentric Phase: Grasp the machine handles and drive the weight upward with a powerful, controlled motion, fully extending your arms without locking out your elbows.
- 3. Eccentric Phase: Lower the weight slowly and deliberately back to the starting position to maximize pectoral stretch, following the prescribed wave-loading repetition scheme (7-5-3-7-5-3).
- 4. Breathing and Safety: Exhale as you press the weight forward/upward, and inhale during the return descent. Ensure adequate rest intervals between wave sets for nervous system recovery.
Physiological Impact
Caloric Benchmarking
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