Machine Wide-Grip Chest Press - Constant Tension No-Lockout
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Machine Wide-Grip Chest Press - Constant Tension No-Lockout
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i Instructions
- 1. Setup & Scapular Bracing: Sit firmly on the machine with your back pressed flat against the backrest pad. Adjust seat height so wide horizontal handles align with mid-sternum. Take a wide overhand grip, retract scapulae, and plant feet flat on the floor.
- 2. Fluid Cadence: Lower under a smooth 2-second count to the bottom point.
- 3. Eliminate Lockout: Drive upward but halt movement 1-2 inches before complete elbow lockout, immediately reversing into the next rep to preserve nonstop vascular tension.
- 4. Breathing & Joint Safety: Inhale as machine handles travel under eccentric control to deep pectoral stretch; exhale forcefully driving the handles forward to full extension. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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