Single-Arm Dumbbell Pin Press from Dead Stop - Rest-Pause Cluster Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Single-Arm Dumbbell Pin Press from Dead Stop - Rest-Pause Cluster Protocol
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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. Strict Mechanics: Lower with control and press with full intent along the natural plane.
- 3. Rest-Pause Cluster Protocol: Press the initial set to RPE 9. Rest 15-20 seconds taking deep breaths, press 2-4 more reps, rest 15 seconds, and finish with 2-3 final reps.
- 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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