Barbell Wide-Grip Bench Press - Triple Drop-Set
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
315 KCAL |
|
Level
|
intermediate |
Equipment
|
Barbell, Flat Utility Bench |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Lie on a flat bench beneath the racked barbell. Grip the bar with a wide overhand grip (substantially beyond shoulder width, so forearms are perpendicular to the floor at the bottom). Retract and depress scapulae, plant feet firmly, and unrack the bar.
- 2. Execution & Tempo: Press dynamically to lockout, then lower under a controlled 2-second cadence to the bottom position.
- 3. Triple Drop-Set Protocol: Upon reaching technical failure, immediately reduce load by 20-25% and continue with zero rest. Repeat once more for a third exhausting drop stage.
- 4. Breathing & Joint Safety: Inhale deeply as you lower the bar under control toward mid-chest with elbows flared at roughly 60-75 degrees; press forcefully upward while exhaling through the sticking point. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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