Machine Wide-Grip Chest Press - Unilateral Single-Arm Execution
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Machine Wide-Grip Chest Press - Unilateral Single-Arm Execution
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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. 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 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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