Resistance Band Floor Press - 3-Second Pause Reps
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Resistance Band Floor Press - 3-Second Pause Reps
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i Instructions
- 1. Setup & Scapular Bracing: Loop a heavy resistance band across your upper back behind your shoulder blades. Lie flat on your back on the floor, gripping the ends of the band in each hand. Bend your knees, plant feet flat, and brace your core.
- 2. Controlled Descent: Guide the weight down smoothly until your upper arms rest on the floor.
- 3. 3-Second Dead Stop: Rest motionless on the floor for 3 full seconds while keeping core braced. From this dead stop, drive the weight upward with zero bounce.
- 4. Breathing & Joint Safety: Inhale as your upper arms return under control to the floor, and exhale forcefully as you drive against the rising band resistance. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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