Cable Chest Press from Dead Stop (Controlled Tempo)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
700 KCAL |
|
Level
|
advanced |
Equipment
|
Cable, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Starting Position: Position an exercise bench centered between dual cable columns. Set pulleys and dead stop catches at chest level, grasp handles, and plant your back firmly.
- 2. Eccentric Lowering: Allow the cables to return under control until the weight stack stops engage the mechanical dead stops completely.
- 3. Concentric Drive: Drive the cable handles forward and slightly inward from the dead stop, achieving peak pectoral contraction as you exhale.
- 4. Breathing and Safety: Keep wrists aligned with forearms. Avoid hyperextending the lumbar spine as resistance increases.
- 5. Training Protocol & Execution Cue: Maintain a strict 3-0-1-0 tempo cadence: 3 seconds controlled lowering, zero bouncing, 1 second concentric drive with a clean reset.
Physiological Impact
Caloric Benchmarking
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