Single-Arm Dumbbell Pin Press from Dead Stop - Controlled Eccentric Tempo 4s
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Single-Arm Dumbbell Pin Press from Dead Stop - Controlled Eccentric Tempo 4s
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i Instructions
- 1. Setup & Scapular Bracing: Lie on an adjustable bench adjacent to a safety pin or block set at chest level. Hold a dumbbell in one hand resting on the pin. Grip the bench or rest your free hand on your hip, plant your feet firmly into the floor, and brace your entire midsection.
- 2. 4-Second Lowering: Lower with steady resistance through a complete 4-second descent.
- 3. Isometric Pause & Press: Hold for 1 second at the bottom, press up in 1 second, and immediately begin the next rep without resting at the top.
- 4. Breathing & Joint Safety: Inhale deeply before breaking contact with the pin, preserve full trunk stiffness, and press forcefully to lockout, exhaling aggressively through the upper half. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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