Barbell Incline Bench Press with Pause
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
420 KCAL |
|
Level
|
advanced |
Equipment
|
Barbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Set the bench to a 45-degree incline. Lie flat on your back with your feet planted firmly on the floor. Grip the barbell with an overhand grip slightly wider than shoulder-width, retract and depress your scapulae, and brace your core.
- 2. Eccentric Phase: Unrack the barbell and lower it in a slow, controlled motion toward your upper chest while inhaling deeply.
- 3. Isometric Pause: Hold the barbell motionless just above or touching your chest for a full 3 seconds, maintaining total muscular tension without bouncing.
- 4. Concentric Phase: Drive the barbell explosively upward along the natural pressing path, exhaling as you push past the sticking point.
- 5. Safety: Maintain control throughout the set, avoid locking out your elbows completely at the top, and use a spotter when lifting heavy loads.
Physiological Impact
Caloric Benchmarking
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